Southwest Active – Feb. 20

Thursday – Upper/Core + Lower/Core + Row,Ski or AirBike MAP
A1. Single Arm Glute Bridge DB Bench Press @ 40×0, 6-9 reps per arm x 3 sets, – 30 sec b/t arms
A2. Weighted Rope Climbs to 12ft – 3 reps x 3 sets, 1:30 in – Weighted Ring Rows or Inverted Rows 5-7 tough reps x 3 sets, 1:30 min
B. 3 rounds – not for time – completion
@ 40×1 AMRAP Unbroken Double KB Front Squats @ 16/24kg/hand – elbows down by ribs, handles touching
AMRAP unbroken L-Sit Leg Extensions on Paralletes or Top of Plyo Box – 30″
1 min AMRAP of Double Unders – no scaling
– No rest b/t rounds
C. 10 sets of Ski, Row or AirBike – choice
60 sec @ 85-90%
60 sec rest
* sustainable, consistency, high effort
*pick a different mono structural machine then tuesday

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