Southwest Active – Mar. 11

Wk 4/4 – Mar. 11
Monday – Upper/Core + DB EMOM + Carry/Hold
A. HS Hold against wall, AMSAP x 1 set – hands shoulder width apart – test
B. Hanging from Rope, AMSAP x 1 set – hands touching each other on rope – test
C. 21,15,9 @ sustained – tough strength effort
Dumbbell Bench Press – tough as possible – (3 sets or so for 21)
Pendlay Rows – tough as possible (3 sets for 21)
*15 cal Ski Erg or 10 cal AirBike after every round
D. 20 Turkish Get Up For Time @ 35/50lbs

E. If Time :10 min AMRAP

30 sec FLR on Rings

30 sec Wall Sit

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