Southwest Active – Friday – Nov. 30

Friday – Upper Int/Varied + MG EMOM
A1. Close Grip Bench Press, @ 40×1, 4-5 tough reps x 4 sets, 10 sec
A2. Close Grip Bench Press @ 20×1, 10 moderate reps x 4 sets, 1:30 min – slightly lighter than A1
A3. 50ft Sled Pull with Pulling Rope HEAVY x 4 sets, 10 sec – stay bent over, hand over hand, quick
A4. Parallel Grip Ring Rows @ 20×0, 8-12 tough reps x 4 sets, 1:30 min
C. EMOM x 21 minutes @ high effort;
1st – 2-3 HSPU + 2-3 Toes to Bar + 3-5 Push-Ups
2nd – 6-12 cal AirBike
3rd – 8-12 cal Rowing

 

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