SW Active – April. 22

Wk 2/4 – Accumulation 3 
Monday – Upper Int/Varied + AirBike/Gym + Ski/Gym + Row/Gym 
A1. Weighted Ring Dip 2.2 x 3 sets, 10 sec – tough
A2. DB Push Press @ 11×1, 5 tough reps x 3 sets, 10 sec
A3. Weighted Strict Pronated Pullups, 3 tough reps x 3 sets, 10 sec
A4. DB Bent Over Rows @ 40×0, 6 tough reps x 3 sets, 2 min
B. Every 90 sec x 6 sets – fast
10 sec AirBike @ 100% + 5-10 Kipping HSPU
C. Every 90 sec x 6 sets – fast
15 sec Rowing @ 100% + 5-10 Kipping Pullups
D. Every 90 sec x 6 sets – fast
15 sec Ski Erg @ 100% + 5-10 Toes to Bar

Extra Work Outside of Class – Let us know if you are using the following below

Additional Running – Pick appropriate progression based on current running ability. Use a watch or app that allows you to follow the times
12 sets:
1 min Running @ ez
1 min Walk
Or
10 sets:
2 min Running @ 75%
1 min Running @ ez

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