SW Active – April. 28

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 3 sets:
3-5 Strict Dips/RIngs
5-6 L arm DB Row – heavy as you can
– 1 min rest –
3-5 Strict Dips/Rings
5-6 R arm DB Row – heavy as you can

– 1 min rest –


B. 10 min of Skill Work – Alternate b/t 2 skills
Skill Options: RC/HS/HS Walk/TTR/TTB/Pullup/DU’s
C. 25 min Bike Erg/Echo/Ski or Row
@ minutes 3,6,9,12 – get off and perform 30 sec Pronated Hang From Pullup Bar
@ minutes 15,18,21,24 – get off and perform 10-15 Unachored Sit-Ups

Leave a Reply