Southwest Active – Jan. 17

Thursday – Deadlift Linear + Vertical Int + Horizontal Int
A. Deadlift @ 11×1, 4 reps x 5 sets, 3 min b/t – start @ 76-80% + 5-10lbs per set – not touch and go, reset b/t lifts off the floor
B. EMOM x 12 minutes
1st – 3-4 Kipping HSPU to deficit – *scale with HSPU Negatives, HS Holds or seated DB Z Press – legs straddled wide
2nd – 1 Weighted Strict Pronated Pullup + 5-10 Kipping Pullups – hold DB B/T feet then drop – scale with Negatie Lowering + 5-10 Hollow Arch Swings or Hanging + Hollow Arch Swings
C. EMOM x 12 minutes
1st – 3 Weighted Ring Dips – scale with Dip Negatives, Top of Dip Holds or DB Bench press @ 5-6 reps
2nd – 4-6 Supinated Bent Over Rows @ 40×0
D. IF Time* 30 sec Anti-Rotational Front Bridge/30 sec off x 5 sets – no hip movement

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