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Tuesday, September 26 2023

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Back Squat E2MOM

5 x 10 @ 50-60%

For Time: (21min cap)

9 Bar Facing Burpees

13 Front Squats 155/105 RX+185/125 MRX115/75

18/15 Calorie Row/Bike or 400m Run

Rest 1min

13 Bar Facing Burpees
18 Back Squats
23/19 Calorie Row/Bike or 500m Run

Rest 2min

18 Bar Facing Burpees
23 Back or Front Squat

28/23 Calorie Row/Bike or 600m Run

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

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