Southwest Active – Dec. 24

Dec. 24
Monday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 30 sec Rowing/Ski Erg
2nd – 5 L arm Hang DB Clean to OH @ 35/50lbs + 5 R arm Hang DB Clean to OH @ 35/50lbs
3rd – 30 sec AirBike
4th – 12-16 Jumping Switch Lunges
5th – 30 sec Shuttle Running
6th – 5 Power Cleans + 5 Push Jerks @ moderate loading – Touch and Go Permitted
C. 3 sets:
5 Downward Dog with Thoracic Reach/side
20-30 sec Prone Pec Stretch/side
30-60 sec Pancake Stretch