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Friday, December 1 2023

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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

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