Front Rack Lunge (forward/alt legs) Build Up E2MOM
12 – 10 – 8 – 6 – 4 – 2
“Quick Decisions” by DB
13min AMRAP:
3 Muscle-Us / 6 Chest to Bar Pull-Ups / 9 Pull-ups / 12 Ring Rows
6 Overhead Lunges / 12 Front Rack Lunges / 24 BodyWeight Lunges
12 Box Jump Overs / 48 Double Unders
**Athletes can change decisions each round**
Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs
Box Heights = 24/20” RX+ 30/24 MRX 20/18”
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
