Thursday, May 1 2025

Bench Press Build Up — E3MOM

10 – 8 – 6 – 3 – 1

For Time Alternating Reps of: (21min cap)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Front Squats

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

Box Jump/Step-ups (*can mix up*)

Barbell Loads = 135/95 RX+1555/105 MRX 95/65

Box Jump Heights = 24/20” RX+30/24” MRX 20/18”

Core & Squat Development

10 Skin the Cats

100m Double Kettlebel/Dumbbell Suitcase Walking Lunges

1min High Plank Hold

10 Cossack Squats (Left leg)

1min Hollow Hold

10 Cossack Squats (Right leg)

1min Low Plank Hold

10 Seated Box Jumps

1min Wall Iron Chair Sit Holding 25/15/10lb Plate