SW Active – Sept. 28

Tuesday – Upper Int + Ez/Gym/Skill + Core/Pchain
A. Weighted Strict Pronated Pullups 2 reps x 4 sets, 2 min *scale with negatives, etc
B. Weighted Strict Dips 2 reps x 4 sets, 2 min
C. 20 min Echo Bike or Bike – Ez/Consistent Pace
@ minutes 3,6,9,12,15,18 – get off and perform 5 Pullups + 5 Toes to Bar
D. EMOM x 10 minutes
1st – 10 heavy Double DB Russian Swings – focus on your glutes
2nd – 25 sec AMRAP of Pike Leg Lifts

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