SW Active – Aug. 14

Wednesday – Upper EMOM/Non + Upper EMOM/Gym + Sled/SandBag Work + Hold/Gym
A. EMOM x 9 minutes
1st – 6 Dumbbell Bench Press 
2nd – 8-10 Left Arm DB Rows
3rd – 8-10 Right Arm DB Rows
B. EMOM x 10 minutes
1st – 4-6 Kipping Ring Dips @ 20×0
2nd – 10 Pullups or 10 Toes to Bar/Toes to Rings
C.  3 sets:
100ft Sled Push – tough
100ft Reverse Sled Pull – tougher than push
– rest as needed
D1. Wall Facing HS Hold, 20-30 sec x 3 sets, 10 sec
D2. Pronated Chin-Over Bar Hold, 10-15 sec x 3 sets, 10 sec
D3. Bottom of Ring Dip/Dip Hold, 10-20 sec x 3 sets, 10 sec
D4. Double DB OH Hold, 30 sec HEAVY x 3 sets, 2 min

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