Southwest Active – July. 4

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. Choice of the following:
EMOM x 5 min – 30 sec DU’s
EMOM x 5 min – 30 sec HS Hold/HS Walking/Wall Walk/HSPU
EMOM x 5 min – 20 sec Hollow Rocks/Hollow Arch Swings/Toes to Bar/Kipping Pullups/Jumping BMU
B. 6 sets @ increasing effort per set
400m Rowing or Ski Erg
10 Bar Facing Burpees
10 Hang Power Cleans @ 65/95lbs
10 Air Squats
10 KBS @ 16/24kg
1-4 min b/t sets
*1st set easy
*every set faster
*last set fast

Leave a Reply