SW Active – July 5

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. EMOM x 8 min
1st – 3 Left Arm DB Hang Squat Clean + 3 Left Arm DB Push Jerk + 50ft Left Arm OH DB Carry
2nd – 3 Right Arm DB Hang Squat Clean + 3 Right Arm DB Push Jerk + 50ft Right Arm OH DB Carry
B. Weighted Ring Dip/Dip, 3 reps x 6 sets, ran
C. 20-30 min @ ez
6 rounds of
100m Running
1 Rope Climb or 10 sec Top of Ring Dip Hold or 2-3 Strict Pronated Pullup + 1 Negative Pronated Pullup
(into..)
6 rounds of
6 Step-Ups on to 20/24” Box
3 Toes to Bar/Toes to Rings/5 Hollow Rocks
(into..)
6 rounds of
7 cal Rowing/7 cal Ski/7 cal AirBike
3-10 Pushups

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