Back Squat Build-up E3MOM
10 – 8 – 6 – 4 – 2
For Time: (23min cap)
200 Double Unders or 60 Box Jumps or 800m Run
50 Kettlebell Goblet Squats
150 Double Unders or 40 Box Jumps or 600m Run
40 Kettlebell Goblet Squats
100 Double Unders or 30 Box Jumps or 400m Run
30 Kettlebell Goblet Squats
50 Double Unders or 20 Box Jumps or 200m Run
20 Kettlebell Goblet Squats
25 Double Unders or 10 Box Jumps or 100m Run
10 Kettlebell Goblet Squats
Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs
Box Heights = 24/20” MRX 20/18”
Squat & Pistol Development
15 Cossack Squats Alternating Legs
15 Pistols Each Leg or Progressions
15 Goblet Reverse Lunges (alt legs)
15 Pistols Each Leg or Progressions
15 Bulgarian Split Squats (each leg)
