
Front Squat — E3MOM
8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70%
3 Rounds For Time: (15min cap)
200m Run/Row or 0.5k Bike
10 Left Arm Dumbbell/Kettlebell Push-ups (Left hand on DB)
10 Left Arm Dumbbell/Kettlebell Front Rack/Shoulder Squats
10 Right Arm Dumbbell/Kettlebell Push-ups (Right hand on DB)
10 Right Arm Dumbbell/Kettlebell Front Rack/Shoulder Squats
Dumbbell = 50/35 RX+65-70-75/45-50-55 MRX 35/20lbs
Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs
Core & Squat Development
-10 Right Leg Pistols
-10 Evil Wheels
-10 Left Leg Pistols
-15 Dumbbell/Kettlebell Sit-Up to Press
-15 Kang Squats Barbell
-20 Hip Extensions
-20 Skater Squats (10ea)
-25 Butterfly Sit-ups
-1min Wall Iron Chair Sit Holding 15/10lb plate
A. 185-205-225-235-185(8)
B. 8:12 rx
C. GHDs & Holds
165-185-205-215-155
9:22 assault bike rx
A. 165(8) – 195(7) – 215(6) – 240(5) – 225(8)
B. 6:57 rx + @65lbs ( run )
A. Training
225,245,245,245,225
B. 5:50 rx
Row
8:07 RX+ 65# row
7:47 RX+ 45# run
255(8)-275(7)-295(6)-315(5)-255(12)
7:12 Rx+ @75 (Run)
11:03 Rx run
205-225-225-235-206(6)
10:12 rx run
A: 135(8)-185(7)-205(6)-230(5)-190(10)
B: 5:26, RX, Run/50#DB
7:52 RX run