Southwest Active – Feb. 7

Thursday – Skill Warm-Up + E3MOM + Core
Skill Warm-Up  Pick 1 of the 3
EMOM x 10 minutes – Choice 1
1st – Kipping Gym Work 
2nd – HS Work
+
EMOM x 10 minutes – Choice 2
1st – Candle Stick Roll to Squat or Candle Stick Roll to Pistol –https://www.youtube.com/watch?v=Zbv6twzC4xg

2nd – 1 Turkish Get Up/arm
+
EMOM x 10 minutes – Choice 3
1st – 3 Left Arm OH DB Squats + 3 Right Arm OH DB Squats
2nd – Rope Climb Practice/Double Under Practice
+
@ high effort every 3 min x 12 sets
4 sets – 25 sec Ski Erg + 10 Burpees + 25 sec Ski Erg
4 sets –  25 sec Rowing + 10 Front Squats @ 65/95lbs + 25 sec Rowing
4 sets – 25 sec AirBike + 10 DB Power Cleans @ 35/50lbs + 25 sec AirBike
*goal is to pick challenging calories on machines, move quickly on Burpee/Fsq/PC
*this should be sustainable but high effort work – we will scale burpee reps accordingly to your fitness level, or like I told class week – if you can’t do 10 burpees in 30 seconds – go home……..L..O…L – jk……
See you guys tomorrow

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