SW Active – July. 15

Thursday – Heavy Carry + SL Int + Glutes + Erg/Squat
A. EMOM x 20 minutes
1st – 100ft L arm Farmer Carry – can use Farmer Handles
2nd – 30 sec – fast Ski Erg
3rd – 100ft R arm Farmer Carry – can use Farmer Handles
4th – 30 sec – fast Ski Erg
B. EMOM x 10 minutes
1st – 6 L arm OH DB Walking Lunge
2nd – 6 R arm OH DB Walking Lunge
C. For Time:
20/25 cal Echo Bike
30 Air Squats
1 min rest
15/20 cal Echo Bike
25 Air Squats
1 min rest
10/15 cal Echo Bike
20 Air Squats
* 10 min time cap

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