Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time Of: – 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups – 10 Front Rack Reverse Lunges (alternating/stationary) 75/55 RX+ 95/65 MRX 45/35 – 15 Prisoner Air Squats -20 calorie Row or Bike or 400m Run Rest 2min after after completion of 2nd Round Core & Squat Development – 30sec GHD Sit-up Parallel Hold to 15 GHD Sit-Ups – 30sec Bottom of Air Squat/Goblet Squat Hold or 1 leg bottom of Pistol Hold with or wothout weight (30sec eachleg) -30sec GHD Hip Ext Parallel Hold to 15 Hip
