Tempo Back Squat E3MOM
5 Sets x 3-5 Reps
**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**
4 Sprint Rounds For Time:
200m Row/Run or 0.5km Assault Bike
3 Front Squats 95/65 RX+115/75 MRX75/55
6 Overhead Lunges
9 Back Squats
200m Row/Run or 0.5km Assault Bike
Rest 2min
Squat Development
20 Double Kettlebell Front Rack Lunges (10ea/alt)
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate
