Southwest Active – Nov. 21

Wednesday – Upper Int/Varied + SL Int + Core EMOM
A1. Tall Kneeling Filly Press @ 41×1, AMRAP unbroken/arm x 3 sets, 1:30 min (aim for 6-9 reps)

A2. Strict Pronated Pull-Ups @ 41×1, AMRAP unbroken x 3 sets, 1:30 min
B1. Weighted Ring Push-Ups @ 41×1, 5-6 reps x 3 sets, 1:30 min
B2. Weighted Feet Elevated Ring Rows @ 41×1, 5-6 reps x 3 sets, 1:30 min
C1. Pendlay Rows @ 20×1, 5 reps x 3 sets, 10 sec
C2. Pendlay Rows @ 20×1, 10 reps x 3 sets, 2 min – lighter than C1.
D. Dumbbell Romanian Deadlift @ 40×1, 10-8-6, 2 min b/t – all tough sets, really tough sets – if grips an issue STRAPS
E. EMOM x 9 minutes:
1st – 30 sec Weighted L Side Bridge
2nd – 30 sec Weighted R Side Bridge
3rd – 20-30 sec V-Ups

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