Southwest Active – Nov. 4

Wk 1/4 – Nov. 4/2019
Monday – Fsq Ecc/Rotation + Upper Int + SL/Grip/Core
A1. Front Squat @ 40×1, 6-8 reps x 3 sets, 10 sec
A2. Anti-Rotational Med Ball Toss Against Wall, 10 reps/side x 3 sets, 3 min
B1. Half-Kneeling Anti-Rotational DB Press @ 21×1, 6-9 reps/arm x 3 sets, 30 sec b/t arms
B2. Weighted Vest Strict Ring Rows @ 20×0, 6-10 reps x 3 sets, 1:30 min
C. 5 sets:
5 Goblet Russian Step-Up on to high Box/leg
– 30 sec rest – 
30 sec Weighted Pronated Hang From Pullup Bar
– 30 sec rest – 
30 sec Weighted FLR on Rings
– 1:30 min rest

Leave a Reply