Tempo Back Squats E3MOM
5 Sets x 3-6 Reps @ 50-75%
*3 seconds down – 2 second hold/isometric squeeze – 1 second explode up – 2 second resest!
4 Rounds For Time: (12 min cap)
24 Kettlebell Goblet Squats
12/10 Calorie Row/Bike or 200m Run
1 Rope Climb 15′ RX+ Legless MRX 1 to 10′
Kettlebells = 24/16 RX+32/24 MRX 20/12kgs
Core & Pistol Development
12 Pistols Each Leg or 12 Scaled Pistols
24 Crunches
12 Reverse Lunges with 2 Kettlebells in the Front Rack
24 GHD Sit-Ups
12 Kettlebell Overhead Lunges
24 Hip Extensions
