Southwest Strength

Wk 3/4 – Dec. 23/2024

Monday

A. 1 Snatch Pull + 1 Above Knee Hang Squat Snatch – work to a challenging set (or 5-10 sets)

B. 1 Clean Pull + 1 Above Knee Hang Squat Clean – work to a challenging set (or 5-10 sets)

C. EMOM until failure:

1st – 5 cal Ski erg

2nd – 10 V-Ups

3rd – 7 cal Ski Erg

4th – 10 V-Ups

5th – 9 cal Ski Erg

……..etc

D1. Flat DB Bench Press @ 40×0, 8-12 tough reps x 3-5 sets, rest as needed

D2. Supinated Grip Ring Row @ 40×0, 10-12 tough reps x 3-5 sets, rest as needed

Tuesday – Open Gym

A. Deadlift @ 11×1, 4 reps x 4 sets, 3 min – start @ 75-80% of 1RM – build or stay

B. 5 Rounds @ high effort

30 sec Wall Balls @ 15/20lbs to 9/10ft

30 sec Devils Press @ 35/50/hand

60 sec Rest

C. 3 sets

10 cal Rowing @ 5/10

10 cal Rowing @ 7/10

10 cal Rowing @ 9/10

30 sec Rest

10 cal Bike Erg @ 5/10

10 cal Bike Erg @ 7/10

10 cal Bike Erg @ 9/10

30 sec Rest

Wednesday – Merry Christmas / Closed

Thursday – Boxing Day / Closed

Friday – Dec. 27 – Group Session @ 10am

TBA

Friday – Christmas Get Together – 5:30pm

A. Warm-Up Game

+

Teams of 2 – One Partner Works / One Partner Rests

+

3 min AMRAP

30/40 cal Erg [Row/Ski/Bike Erg]

AMRAP Burpees Over Wall

– 1 min Rest

3 min AMRAP

30 KB Wall Balls @ 16/24kg

AMRAP Burpees Over Wall

– 1 min Rest

3 min AMRAP

50 Alternating Step-Up onto 20” Box

AMRAP Burpees Over Wall

– 1 min Rest

3 min AMRAP

30/40 cal Erg [Row/Ski/Bike Erg]

AMRAP Burpees Over Wall

– 1 min Rest

3 min AMRAP

30 Single Arm Hang KB Clean to OH @ 16/24kg

AMRAP Burpees Over Wall

– 1 min Rest

3 min AMRAP

20 SandBag Clean Over Shoulder @ 100/150

AMRAP Burpees Over Wall

Reminder Christmas get together workout Dec 20 – 5:30. Wear your best Christmas hat or outfit ;).

Wk 2/4 – Dec. 16/2024

Monday

A. 1 Snatch Pull + 1 Floating Squat Snatch + 1 Snatch Balance x 7 sets, rest as needed

B1. Seated DB Z Press @ 11×1, 10 tough reps x 5 sets, 1 min – https://www.youtube.com/watch?v=H2JHcjVWRe

B2. Toes to Bar Work (5-15 reps) x 5 sets, 1 min – scale with hollow arch swings (think high reps/volume)

C. 4 Rounds For Max Reps

1:30 min [13/18 cal Ski Erg + AMRAP V-Ups in time remaining]

1 min Rest

D. Seated 1 and 1/4 DB Bicep Curls @ 40×0, 8-12 tough reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=g_P6zH7QTCA

Tuesday – Open Gym

A. Deadlift @ 11×1, 5 reps x 3 sets, 3 min start @ 70-75% – stay or build per set / smaller jumps

B. For Time

20 Lateral Step-Over 20/24” Box – no load

20/30 cal Echo Bike

20 DB Reverse Lunges @ 25/40/hand

C. 3 Rounds:

3 min Rowing

120 sec @ 5/10

60 sec @ 9/10

30-60 sec Rest

3 min Ski Erg

120 sec @ 5/10

60 sec @ 9/10

30-60 sec Rest

Wednesday

A. EMOM x 10 minutes [skill/speed practice]

1st – 5 fast Bar Facing Burpees – challenge to get these done as fast as possible

2nd –  8 fast Box Jump Overs @ 20/24″ – not rebound /step down

B. Teams of 2

5 Rounds For Time [1 Partner Rowing /1 Partner Resting]

1,000m Rowing

25 Thrusters @ 35/55lbs [1 PartnerThruster / 1 Partner Hanging From Pull-Up Bar]

*30 min Time Cap*

Thursday

A. 1 tough Power Clean to Push Jerk every 45 sec x 15 reps – start @ Moderate + 0-10lbs per set – aim to touch and go overhead

B. 10 min AMRAP

Push-Up – 1,2,3, etc

Strict Pronated Pull-Up – 1,2,3, etc

Ski Erg Cals – 5/7,5/7,5/7, etc

C1. Push Press @ 11×1, 6 tough reps x 4 sets, rest as needed – tough sets from a rack

C2. DB Gorilla Rows @ 40×1, 16 alternating reps x 4 sets, rest as needed

D. Anti-Rotational Front Bridge, 30 sec per min x 5-10 minutes

Friday – Christmas Get Together – 5:30pm

TBA

Cycle 13 to finish off 2024! Make it great.

Wk 1/4 – Dec. 9/2024

Monday 

A. 1 Halting Snatch Deadlift + 1 Snatch High Pull + 2 Above Knee Hang Squat Snatch x 7 sets, rest as needed – tough sets

B. 5 sets:

HSPU/Push-Up Work [2-10 reps]

Toes to Bar Work [2-10 reps]

1-2 min Rest

C. For Time

25 V-Ups

25 Dual DB Clean to Push Press @ 35/50/hand

D. Standing Ez Curl/Regular Barbell/ BB Bicep Curls, 10 reps x 5 sets, 1:30 min

Tuesday – Open Gym

A. Deadlift @ 11×1, 6 reps x 3 sets, 3 min – start @ 65-70% and stay or build if feeling good – not touch & go

B. 10 min – Hard Work

10 Alternating Step-Up onto 20/24” Box

10 KBS @ 16kg

10 Alternating Reverse Lunges

C. 4 Rounds

2 min Rowing

90 sec @ 5/10

30 sec @ 9/10

30 sec Rest

2 min Echo Bike

90 sec @ 5/10

30 sec @ 9/10

30 sec Rest

Wednesday

A. 3 Rounds:

250m Rowing

250m Ski Erg or 500m Bike Erg

* Rounds 1,2 – Very Easy

* Round 3 – Harder

B. For Time – Teams of 2 / “You Go / I Rest Style”

100 cal Rowing

100 Burpees

100 Alternating DB Power Snatch @ 35/50lbs

100 cal Rowing

100 Wall Balls @ 15/20lbs to 9/10ft

* 35 min Time Cap

Thursday

A. 1 tough Squat Clean Thruster every 45 sec x 15 reps – start @ light + 0-10lbs per set

B. 5 min AMRAP Strict Pronated Pull-Up – Test

If you can do Strict Pull-Ups – Negative/Banded/Ring Row Option x 5 sets, 1-1;30 min Rest

C1. Push Press @ 11×1, 7-8 tough reps x 3 sets, rest as needed—look to build on this weekly – from a rack!

C2. KB Pendlay Rows @ 40×1, 10 tough reps x 3 sets, rest as needed

D. 5 sets For Max Reps

1 min Rowing

30 sec Flat DB Bench Press @ 35/50/hand (something you can do 10+ reps with any day of the week)

30 sec Toes to Bar / Toes Through Rings

1 min Rest

Friday

A. EMOM x 10 minutes

1st – 30 sec Double Under Practice

2nd – 2-3 SandBag Clean over Shoulder – working on technique

B. Back Squat, 7-6-5, 3 min – all tough sets

C. 5 sets @ high effort

8/10 cal Ski Erg or Row

10 Alternating DB Hang Clean to OH @ 35/50lbs

100ft SandBag Carry @ 100/150lbs

1 min Rest

D. GHD Hip Extension, 10-12 reps x 3 sets, rest as needed

Wk 4/4 – Dec. 2
Monday
A1. 1 Paused Power Snatch + 1 Paused Squat Snatch x 5 sets, rest as needed
A2. Rope Climb / Strict Pull-Up / Pulling Work x 5 sets, rest as needed – prescribed by coach
B1. 1 Paused Power Clean + 1 Paused Squat Clean x 5 sets, rest as needed
B2. HSPU/Push-Up/ Push Work x 5 sets, rest as needed – prescribed by coach
C. 3-4 sets:
2 tough Close Grip Bench Press
10-16 Alternating DB Renegade Rows @ tough/hand
2 min Rest

Tuesday – Open Gym
A. 20 min Bike Erg or Row – Ez
(Into…..)
For Time
21 Burpees onto Plate
40 KBS @ 16/24kg
15 Burpees onto Plate
30 KBS @ 16/24kg
9 Burpees onto Plate
20 KBS @ 16/24kg
3 Burpees onto Plate
10 KBS @ 16/24kg

Wednesday
A. 1 Halting Snatch Deadlift + 1 Power Snatch + 1 OHS x 7 sets, rest as needed – Moderate to Tough
B. 1 Halting Clean Deadlift + 1 Power Clean + 1 Split Jerk x 7 sets, rest as needed – Moderate to Tough
C. Front Squat @ 40×1, 3 tough reps x 3 sets, 3 min
D. 12 min AMRAP
Line Facing Burpees – 2,4,6, etc
Box Jumps onto 20/24” Box – 2,4,6, etc
V-Ups – 10,10,10,, etc

Thursday
A. EMOM x 10 minutes
1st – 3-5 Toes to Bar + 5 L arm DB Push Press @ 35/50lbs
2nd – 3-5 Toes to Bar + 5 R arm DB Push Press @ 35/50lbs
(Into….)
EMOM x 10 minutes
1st – 2-5 Kipping HSPU + 5 L arm DB Row @ Tough
2nd – 2-5 Kipping HSPU + 5 R arm DB Row @ tough
(Into….)
EMOM x 10 minutes
3-5 Kipping Pull-Ups + 3/5 cal Ski Erg
B. For Time
850m/1,000m Rowing
1,000ft Farmer Carry @ 50/75/hand 
*10 min Time Cap

Friday
A. 3 Rounds:
30/40 cal Rowing
15 Burpees to Pull-Up Bar Touch
1 min rest
* Round 1,2 – Very Easy
* Round 3 – Hard
B. 3 Rounds:
30/40 cal Bike Erg
25 Wall Balls @ 15/20lbs to 9/10ft
* Round 1,2 – Very Easy
* Round 3 – Hard
C1. Sled Push, 50ft tough x 5 sets, 30-60 sec
C2. GHD Hip Extension, 10-15 reps x 5 sets, 90-180 sec

Wk 3/4 – Nov. 25/2024

Monday

A. Warm-Up/Prep

B. EMOM x 12 minutes

1st – 1 Power Snatch + 1 Below Knee Hang Power Snatch @ tough

2nd – 1-3 fast Rope Climbs to top or appropriate  movement prescribed by coach

C. EMOM x 12 minutes

1st – 1 Power Clean + 1 Above Knee Hang Squat Clean @ tough

2nd – 3-10 Kipping HSPU or appropriate movement prescribed by coach

D. 3 sets:

3 tough Close Grip Bench Press

(Into…)

30-60 sec FLR on Rings

2-3 min Rest

E. 3 sets:

3 tough Weighted Strict Pronated Pull-Ups

(Into…)

6 tough Pendlay Rows @ 10×1

2-3 min Rest

Tuesday – Open Gym

A. 20 min – Ez

500m Row or Ski Erg

30-60 sec Double Unders or 25-40 reps

10 x 50ft Shuttle Running

B. 10 sets @ high effort

8/10 cal Echo Bike

6 Alternating DB Power Snatch @ tough

4 Burpees onto plate – https://www.youtube.com/watch?v=c7_XMvA4wDc

1 min Rest

Wednesday

A. 1 Paused Squat Snatch + 1 Snatch Balance per min x 10 minutes – technical priority here – *pause @ knee on way up from floor

B. 1 Paused Squat Clean + 1 Paused Split Jerk every 60-90 sec x 10 sets – *pause @ knee on way up from floor & pause in jerk dip on split jerk

C. Front Squat @ 40×1, 4 reps x 3 seeds, 3 min – honor the tempo, be strong

D. Dumbbell Romanian Deadlift @ 40×0, 6-8 tough reps x 4 sets, rest as needed – aim for heavier than you did last week

E. 10 min AMRAP

Shuttle Run – 2 x 50ft, 2 x 50ft, 2 x 50ft, etc

Burpees Over “Wall” / Box – 24/30” – 2,4,6, etc – use hands – https://www.youtube.com/shorts/nqmpqTwpCpw

*can use two boxes side by each so its wider to get over*

*use hands like last week*

Thursday

A. Warm-Up/Prep

B. Upper EMOM [s]

EMOM x 10 minutes:

1st – 3-10 Kipping HSPU/ Wall Walk/ Push-Up or Strict Dip Practice *brad haha

2nd – 15-30 sec Toes to Bar Practice – sustainable reps to achieve every time

(Into….)

EMOM x 10 minutes

1st – 6 DB Push Press @ 40×0

2nd – 15-30 sec Kipping Pull-Ups Practice – similar to last week

(Into….)

EMOM x 10 minutes

1st – AMSAP top of Ring Dip Hold (30 sec CAP) 

2nd – 8-12 Ez Curl Barbell Bicep Curls or Barbell Bicep Curls

C. 10———>1 For Time

V-Ups

Ski Erg Cals

KB or DB Pendlay Rows @ 25/45/hand

*12 min time Cap*

Friday

A. Warm-Up/Prep

B. 30 min:

500m Row/Ski or 1,000m Bike Erg

15/20 cal Echo Bike

15 Squats [10 Air Squats + 5 Wall Balls @ 15/20lbs to 9/10ft]

*working in a 5 min very easy / 1 min hard format

C. 100ft Reverse Sled Drag x 5 sets , rest as needed – make it super tough

Wk 2/4 – Nov. 18/2024
Monday
A. Warm-Up/Prep
B. 5 sets @ high effort
2 fast Rope Climbs
3 x [1 Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS @ Moderate]
1 min Rest
C. 5 sets @ high effort
3 fast Wall Walks
3 x [1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk @ Moderate]
1 min Rest
D. 3 sets:
5 tough Close Grip Bench Press
20 sec AMRAP Push-Ups
2-3 min Rest
E. 3 sets:
5 Weighted Strict Pronated Pull-Ups
10 Pendlay Rows @ 10×1
2-3 min Rest

Tuesday – Open Gym
A. 20 min – Ez
20 cal Erg
30-60 sec DU’s
5 L arm Hang KB Snatch @ Moderate to Tough
5 R arm Hang KB Snatch @ Moderate to Tough
B. @ High Effort / For Max Echo Bike Cals
5 min [1,000m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
4 min [800m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
3 min [600m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
2 min [400m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
1 min [200m Rowing + AMRAP Echo Bike in time remaining]

Wednesday
A. 1 Squat Snatch per min x 11 minutes – moderate to challenging / coaches add more skills / reps for clients learning the OHS portion
B. 1 Squat Clean & Split Jerk, 1 rep every 1:15-1:30 min x 9 sets – Moderate to Tough Load
C. Front Squat @ 40×1, 5 reps x 3 sets, 3 min – honor the tempo
D. Dumbbell Romanian Deadlift @ 40×0, 8-10 tough reps x 3 sets, rest as needed – challenge yourself here – more load then last week
E. 3 Rounds For Time
21 KBS @ 35/53lbs
15 V-Ups
9 Burpees Over “Wall” – Box 24/30”  – use hands to get over higher box
* 10 min Time Cap *

Thursday
A. Warm-Up/Prep
B. EMOM x 30 minutes:
1st – 3-10 Kipping HSPU / Wall Walk / Push-Up
2nd – 15-30 sec Toes to Bar – coach will RX reps / movement
3rd – 15-30 sec Pull-Ups – coach will RX reps / movement
4th – 8-10 Seated DB Lateral Raises
5th – 8-10 tough Seated DB Hammer Curls
6th – 45 sec Ez Ski or Row
C. For Time
30/45 cal Rowing
21 Hand Release Push-Ups – no hips on the ground 
15 cal Rowing
9 Wall Walks
*15 min time Cap

Friday
A. Warm-Up/Prep
B. 30 min:
400/500m Ski Erg
.8/1.0 mile Echo Bike
10 Devils Press @ 20/35/hand
10 Box Jump Overs @ 20/24” Box
____________
* Working in a 4 min Very Easy / 1 min Hard Format
C. 4 sets:
10 GHD Hip Extensions
– rest as needed – 
15 Anchored Sit-Ups @ 40×1
– rest as needed

*Reminder Open gym monday /Remembrance Day & open gym tuesday as normal.

Wk 1/4 – Nov. 11/2024

Monday

A. Warm-Up/Prep

B. 5 sets @ high effort

2 fast Rope Climbs

3 x [1 Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS @ Moderate]

1 min Rest

C. 5 sets @ high effort

3 fast Wall Walks

3 x [1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk @ Moderate]

1 min Rest

D. 3 sets:

5 tough Close Grip Bench Press

20 sec AMRAP Push-Ups

2-3 min Rest

E. 3 sets:

5 Weighted Strict Pronated Pull-Ups

10 Pendlay Rows @ 10×1

2-3 min Rest

Tuesday

A. EMOM x 12 minutes

1st – 3-5 L arm KB Windmill

2nd – 15-30 sec L Star Plank – https://www.youtube.com/watch?v=-9toG6869YY

3rd – 3-5 R arm KB Windmill

4th – 15-30 sec R Star Plank

B. 5 Rounds For Max Reps

3 min [20/30 cal Rowing + 10 Burpees + AMRAP Rowing in time remaining]

2 min Rest

Wednesday

A. 1 Squat Snatch per min x 9 minutes – Moderate Load / Good Positions – coaches add more reps/volume for people learning the movement or cant get into proper position yet

B. 1 Squat Clean & Split Jerk every 1:15-1:30 min x 8 sets – Moderate Load

C. Front Squat @ 40×1, 6 reps x 3 sets, 3 min – the tempo is important – follow, load 2nd – push yourself within the tempo & reps

D. Dumbbell Romanian Deadlift @ 40×0, 10 tough reps x 3 sets, rest as needed – challenge yourself here

E. 3 Rounds For Time

8/10 cal Ski Erg

15 V-Ups

* 5 min Time Cap

Thursday

A. Warm-Up/Prep

B. EMOM x 30 minutes

1st – 15-20 sec Toes to Bar – coach will RX reps/movement

2nd – 10 L arm DB Strict Press @ 11×1

3rd – 15-20 sec Pull-Ups

4th – 10 R arm DB Strict Press @ 11×1

5th – 45 sec Ez Rowing/Ski Erg

B. For Time

50/60 cal Bike Erg

40 Wall Balls @ 15/20lbs to 9/10ft

20 Burpees over 20/24” Box

10 Dual KB Clean to OH @ 16/24kg

* 12 min time Cap

Friday

A. Warm-Up/Prep

B. 2 Rounds @ high effort

1 min Rowing

1 min Double Unders

2 min Rest

1 min Bike Erg

1 min Reverse Lunges – no load

2 min Rest

1 min Ski Erg

1 min Devils Press @ 20/35/hand

2 min Rest

1 min Echo Bike

1 min Burpees Over 24/30” Box /Wall – use hands on top – https://www.youtube.com/watch?v=7-pb86Lk67w

2 min Rest

C. 3 sets:

10 GHD Hip Extensions – share as needed

15 Anchored Sit-Ups @ 40×1 – lower @ tempo

1-2 min Rest

Wk 4/4 – Nov. 4/2024
Monday
A. 1 tough Power Snatch every 30-45 sec x 10 reps
B. 1 tough Hang Squat Snatch every 30-45 sec x 10 reps
C. 5 sets @ high effort
15 cal Row / Ski Erg or Bike Erg
5 heavy Dual KB hang Clean to OH
10 Toes to Bar
5 heavy Dual KB Front Squats
2 min rest
C. 2 sets:
1 min AMRAP Push-Ups
30 sec Rest
1 min AMRAP FLR On Hands
2 minrest

Tuesday – Open Gym
A. Warm-Up/Prep
B. 5k Row or 5k Ski or 10k Bike Erg For Time
*Choose one

Wednesday
A Back Squat, 2-2-1-1-1, 2-3 min b/t – 5 tough
B. Deadlift @ 11×1, 2-2-2-2, 2-3 min b/t – 4 tough
C. Close Grip Bench Press, 2-2-2-2, 2-3 min b/t
D. 3 Rounds:
5 min [8-12 tough Seated DB Press + 8-12 KB Crush Grip Bicep Curls + AMRAP Easy Erg in time remaining]

Thursday
A. 5 sets – Skill Pace
30-60 sec Double Unders
4 Alternating Turkish Get Up
– 1-2 min Rest
B. 5 sets – Skill Pace
5 tough Walk In Box Jumps
5 tough Hang KB Snatch/arm
1-2 min Rest
C. For Time – Acid Bath 
500m Ski Erg
500m Rowing
1,000m Bike Erg
*time to make those legs hurt : ) 

Friday
A. 7 sets – fast
100ft SandBag Carry @ 100/150ft
1 tough power Clean
1 min Rest
B. 15 min @ 85-90%
10/15 cal Echo Bike
10 Box Jump Overs @ 20/24” Box – step down
5 Kipping Pull-Ups
C. 50ft tough Sled Pull with Pulling Rope x 5 sets, rest as needed

*Small Switch this week:

– Tuesday – SW Active / Coached Class & Friday is Open Gym , just this week!

Wk 3/4 – Oct. 28/2024

Monday 

A. 2 Above Knee Hang Power Snatch + 2 OHS @ Moderate x 3 sets, rest as needed

B. 2 Above Knee Hang Squat Snatch @ Moderate x 3 sets, rest as needed

C. 7 sets @ high effort

10/12 cal Rowing

5 Kipping Pull-Ups

5 Push Jerks @ 65/95lbs

5 Lateral Barbell Burpees

1:30 min Rest

C. 3-5 sets:

12-16 Alternating Top Down DB Bench Press – https://www.youtube.com/watch?v=7CHPqVxJOUE

– 10 sec Rest

15-20 Standing Banded Tricep Press Downs – https://www.youtube.com/watch?v=tE4fKjFfXSA

2 min Rest

Tuesday – Coached Class

A. 10 sets – fast

5 Box Jumps onto High Box

2 Power Cleans – tough load / start light + 0-10lbs per set – reset b/t reps off the floor

1 min Rest

B. 10 min @ 85-90%

12/15 cal Ski Erg

8 Toes to Bar

3 SandBag Clean Over Shoulder @ 100/150

– 5 min Rest

10 min @ 85-90%

12/15 cal Bike Erg

10 Push-Up

5 DB Hang Squat Cleans @ 25/40/hand

Wednesday

A. Back Squat, 3-3-2-2-2, 2-3 min b/t – 5 tough sets

B. Deadlift @ 11×1, 3-3-3-3, 2-3 min b/t – 4 tough sets

C. Close Grip Bench Press, 3-3-3-3, 2-3 min b/t – 4 tough sets

D. 15-20 min – Ez

20 Alternating Step-Up onto 20/24” Box

30 sec FLR on Rings

10 Half-Kneeling Banded Palof Press/Side – https://www.youtube.com/watch?v=bQMCZO056Vs

Thursday

A. EMOM x 20 minutes

1st – 5-10 Left Leg Lateral Hurdles – https://www.youtube.com/shorts/_9iYYn8I-jk

2nd – 30 sec Double Unders

3rd – 5-10 Right Leg Lateral Hurdles

4th – 2-4 Alternating Turkish Get Ups @ Moderate – Tough

B. @ High Effort

5 min @ 85-90%

800m/1,000m Rowing

AMRAP Wall Balls in time remaining

– 2:30 min Rest

5 min @ 85-90%

800m/1,000m Ski Erg

AMRAP Devils Press @ 35/50/hand in time remaining

– 2:30 min Rest

5 min @ 85-90%

1600m/2,000m Bike Erg

AMRAP Double Unders in time remaining

Friday – Open Gym

A. Warm-Up/Prep

B. 2 sets:

1500m Ski Erg – Ez

(Into…)

3 Rounds @ high effort

90 sec Rowing

90 sec Rest

90 sec Echo Bike

90 sec Rest

(Into….)

C. Optional Upper Body:

Pendlay Row @ 40×0, 6-9 reps x 5 sets, rest as needed