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Monday, January 13 2025

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Back Squat E3MOM find a 3RM

9 – 6 – 3 – 3 – 3

For Time & Unbroken: (20min cap)

40 Air Squats

400m Run/Row or 1k Bike

30 Back Squats

600m Run/Row or 1.5k Bike

20 Front Squats

200m Run/Row or 0.5k Bike

40 Air Squats

400m Run/Row or 1k Bike

*if not unbroken, as big as sets as possible*

Loads = 115/75lbs RX+155/105 MRX 75/55

Flexibility & Squat Development

2x30sec Overhead Squat Hold

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch

Spend 5min on Favorite Leg Stretches

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