Pause Back Squats E3MOM
5 sets X 5 reps
(3sec Down, 2sec pause in Bottom, 1sec Up)
EMOM Until Complete: (20min cap)
5 Pull-Ups RX+ C2B MRX Ring Rows
150 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
*Start of Each Minute Perform 5 Pull-ups to Max WallBalls Until 150 Complete*
Core & Leg Development
20 Pistols (10ea)
1min High Plank Hold
1min Wall Iron Chair Sit Hold w/weights
1min Right Side High Plank Hold
1min Barbell Overhead Squat Hold
1min Left Side High Plank Hold
20 Cossack Squats (10ea)
1min Low Plank Hold
