Back Squat & Front Squat = E3MOM
4 Back Squats – 4 Front Squats
3 Back Squat – 3 Front Squats
2 Back Squat – 2 Front Squats
1 Back Squat – 1 Front Squats
Team WOD
16min AMRAP:
Partner A – 12 Calorie Row or Bike
Partner B – 12 Wallball Sit-Ups
Partner A & B – 6 Synchronized Toes to Bar
Partner A & B – 12 Alternating Kettlebell Goblet Squats
Partner A & B – 18 Synchronized Kettlebell Swings
Partner B – 12 Calorie Row or Bike
Partner A – 12 WB Sit-Ups
Kettlebell Loads = 24/16 RX+32/24 MRX 20/12kgs
Wallballs = 20/14 MRX 20/10lbs
Flexibility & Pistol Development
2x30sec Pigeon/Swan/Piriformis Stretch
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions
2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches
