SW Active – July. 21

Thursday – Heavy Carry + SL Int + Glutes + Erg/Squat
A. EMOM x 10 minutes
1st – 100ft SandBag Carry @ tough
2nd – 20-30 sec Top of Ring Dip hold or FLR on Rings
B. EMOM x 10 minutes
1st – 100ft Heavy Farmer Carry
2nd – 20-30 sec GHD Sit-Up/Stir the Pot/
C. Back Rack Front Foot Elevated Split Squat @ 40×1, 6/leg x 3 sets, 1 min b/t legs – take bar from a rack

D. 15,12,9 For Time:
Ski Erg Cals
DB Thrusters @ 20/30lbs/hand

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