Southwest Active – Jan. 24

Thursday – Deadlift Linear + Vertical Int + Horizontal Int
A. Deadlift @ 11×1, 3 reps x 5 sets, 3 min b/t – start @ 75-85% + 5-10lbs per set
B1. Seated Barbell Press @ 11×1, 8-12 reps x 3 sets, 1 min – all tough sets/increasing per set
B2. Weighted Pronated Pullup @ 20×1, 2 reps x 3 sets, 1 min – make it tough – scale here with hangs, negatives, chin over bar holds, ring assisted pullups
B3. Kipping Pullups, AMRAP/Larger Sets x 3 sets, 1 min – scale with hollow arch swings x 3 sets, 1 min
C. 9,15,21 For Time
Pushups – scale appropriately
Left Arm DB Rows @ 50/75lbs – pull right to the chest
Right Arm DB Rows @ 50/75lbs
D. IF Time* 30 sec Anti-Rotational Front Bridge/30 sec off x 5 sets – no hip movement

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