Build Up E2MOM Back Squat 6 – 4 – 2 Front Squat 5 – 3 – 1 Overhead Squat 3 – 2 – 1 2 Rounds For Time or (1 Round For Time): 50 (100) Double Unders 10 (20) Overhead Squats 95/65 RX+ 115/75 MRX 75/55 200m (400m) Run or 0.5km (1km) Assault Bike 15 (30) Front Squats 300m (600m) Row 20 (40) Back Squats Flexibility and Pistol Development 2 x 30sec Couch Stretch or Modified Couch 2 x 30sec Head to Floor Straddle Stretch 10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg) 2 x 30sec Banded Shoulder Stretches 2 x 30sec Pigeon/Swan/Piriformis Stretch 10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)
