Monday, April 21 2025

Back Squat “Pick-em & Hold-em” by DB

E3MOM = 10 – 10 – 10 – 10 – 10

*1st 10 to determine load, then Pick it & Hold it*

15min AMRAP:

30 Calorie Row/Bike or 600m Run

30 KB Goblet Squats

30 Kettlebell Swings

30 Calorie Row/Bike or 600m Run

30 Wallball Shots 20/14lbs to 10’ MRX 20/10lbs to 9’

30 Wallball Sit-ups or Toes to Bar

15 Calorie Row/Bike or 300m Run

15 Kettlebell Goblet Squats

15 Kettlebell Swings

15 Calorie Row/Bike or 300m Run

15 Wallball Shots

15 Wallball Sit-ups or Toes to Bar

Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs

Squat & Pistol Development

2×10 Cossack Squats Alternating Legs (5 ea)

2×10 Pistols Each Leg or Progressions

2×10 Goblet Reverse Lunges (alt legs)

2×10 Pistols Each Leg or Progressions