SW Active – April. 9

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 12-10-8, 3 min – from a rack, don’t touch floor, increasing per round
B. EMOM x 24-30 minutes
1st – 2-3 Weighted Strict Pronated/Negative/Horizontal Pulling Variation
2nd – 20-30 sec HS Hold/FLR or Wall Facing Hold
3rd – 5-7 Toes to Bar/Kipping/Hollow Arch Swing
4th – 4-6 DB Z Press @ 11×1 – legs straight
5th – 30 sec L Side Bridge
6th – 30 sec R Side Bridge
C. For TIme:
21 cal Ski Erg
15 Burpees – no jump @ top
9 Thrusters @ 65/95lbs

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