Southwest Active – Thursday – Feb. 14

Thursday – Skill Warm-Up + E3MOM + Core
Skill Warm-Up 1 of 3 – pick
EMOM x 10 minutes
1st – Kipping Gym Work
2nd – HS Work
+
EMOM x 10 minutes
1st – Candle Stick Roll to Squat or Candle Stick Roll to Pistol
2nd – HS Walking Practice
+
EMOM x 10 minutes
1st – Choice of Skill Here – Gym work, Core Work
2nd – Rope Climb Practice/Double Under Practice

@ high effort every 3 min x 10 sets
Set 1 – 60 sec Rowing or Ski Erg + 4 Pullups + 3 Toes to Bar + 2 DB Power Cleans @ 35/50lbs/hand
Set 2 – 60 sec AirBike + 4 Deadlift + 3 Hang Power Clean + 2 Push Jerk @ 65/95lbs

*scale Set 1 with – 60 sec Rowing + 5 Ring Rows + 4 Russian KBS – heavy + 2 DB Power Cleans – heavy

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