Tempo Front Squat E3MOM
5 Sets x 3-5 Reps (60-80%)
**3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up**
10min AMRAP:
10 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’
10 Pull-Ups MRX Ring Rows
REST 1min
2min Finisher/AMRAP:
Max WallBall Sit-Ups or Toes to Bar (athletes choice)
Core, Shoulder & Flexibility Development
30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
