SW Active – April. 23

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 8-6-4, 3 min – take from a rack, straps, plates don’t touch floor
B. EMOM x 25 minutes
5 min: 20-30 sec HSPU (scale appropriate)
5 min: 1-2 Rope Climbs to 12 or 15ft
5 min: 20-30 sec Jumping Pushups/Ring Pushups/Pushups
5 min: 20 sec Strict Supinated Pullups
5 min: 100ft Heavy Farmer Carry – make it tough
C. For Time – HAM
21 Front Squats @ 45/65lbs
6 Burpees (clap behind head)
15 Front Squats @ 45/65lbs
6 Burpees
9 Front Squats @ 45/65lbs
6 Burpees

Leave a Reply