SW Active – Aug. 11

Tuesday – Erg FLOW + Gym/Upper Int + Erg Flow
A. 4 sets, (2 Ergs)
2 min Erg:
60 sec @ 7/10
40 sec @ 8/10
20 sec @ 9/10
1 min rest
2 min Erg:
60 sec @ 7/10
40 sec @ 8/10
20 sec @ 9/10
1 min rest
B. EMOM x 6-8 minutes
1st – 5-6 DB Push Press or 5-10 Kipping HSPU
2nd -Rope Climb/Kip Pullup/BMU/Negative/Inverted Row
C. 4 sets, (2 Ergs – Different from A)
2 min Erg:
60 sec @ 7/10
40 sec @ 8/10
20 sec @ 9/10
1 min rest
2 min Erg:
60 sec @ 7/10
40 sec @ 8/10
20 sec @ 9/10
1 min rest