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Monday, September 23 2019

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Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each)

3 Tempo Back Squats
(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)
6 Front Rack Lunges Alt/Stationary (moderate to tough load, but achievable)
*Alternate back and forthe between each

5min AMRAP:

30 Double Unders
15 Push-Ups RX+ 10 Handstand Push-Ups
5 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′

Rest 3min

5min AMRAP:

6 Overhead WallBall Lunges
5 WallBall Shots
4 Burpee Chest to Bar Pull-Ups or 5 Bar Muslce-Ups

Core Development

2 min Low Plank Hold
20 Hip Extension with 1sec Pause at top

20 Hollow Rocks

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