Southwest Active – Holiday Monday – 12 noon

Canada Day Team Workout
Wk 1/4 Feb. 18
Monday – Upper/Core + DB EMOM + Carry/Hold
A. 3 sets:
10 Press @ 11×1 – increasing per set if you can
– 10 sec rest
10 Left Arm 3 Point DB Row @ 20×1
– 10 sec rest
10 Right Arm 3 Point DB Row @ 20×1
– 10 sec rest
30 sec Dual KB Hollow Flutter Kicks
1:30 min b/t sets
B. EMOM x 10 minutes @ high effort
1st – 5 Left Arm DB Deadlift + 4 Left Arm DB Hang Power Clean + 3 Left Arm DB Push Jerks – toughest load possible
2nd – 5 Right Arm DB Deadlift + 4 Right Arm DB Hang Power Clean + 3 Right Arm DB Push Jerks – toughest load
C. Teams of 2-3 – 5k Ski Erg – 1 person out of 2-3 must be FLR on Hands

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