Pause Back Squat E3MOM
5 sets X 5 reps
(3sec pause in Bottom)
Five 2:30sec Rounds of:
200m Row, Run or 0.5k Bike
10 Front Squats 115/75 RX+135/95 MRX 95/65lbs
Max Reps Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups
Rest 1min after Each Round
Core & Squat Development
10 Cossack Squats (each leg)
20 GHD Sit-ups
20 Seated Box Jumps
10 Pistols or Pistol Scales (each leg)
1min Low Plank Hold Knee to Elbow Touches
