SW Active – May. 15

Wednesday – DODL Linear + FC/Sled Work + Gym/Skill EMOM
A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 5
B. 5 sets – NFT
100ft Reverse Sled Pull – HEAVY – feel those legsss
100ft Heavy Farmer Carry – use handles
– rest as needed/complete
C. EMOM x 20 min – practice
1st -5-10 perfect toes to bar
2nd – 5-10 Butterfly Pullups/Kipping Pullups/Hollow Arch Swings/Negatives/IsoMetric Holds
3rd – 30 sec HS Development – Freestanding/Teddy Bear/HS Hold/HS Walk/Wall Facing HS Shift/Lateral HS Walks
4th – 30 sec Bar Muscle Up Progress/Ring Muscle Up Progression

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