Back Squat Pyramids E3MOM
7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75%
4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85%
2min AMRAP:
12 Front Squats 75/55 RX+95/65 MRX 45/35
6 Over the Bar Burpees
Rest 2min/Add Weight
2min AMRAP:
9 Back Squats 95/65 RX+135/95 MRX 75/55
9 Pull-Ups RX+Chest to Bar MRX Ring Rows
Rest 2min/Add Weight
2min AMRAP:
6 Front Squats 135/95 RX+155/105 MRX 95/65
3 Over the Bar Burpees
Rest 2min/Add Weight
2min AMRAP:
3 Back Squats 155/105 RX+185/125 MRX 115/75
1 Rope Climb 15′ RX+ Legless MRX 10’
Core & Single Leg Development
24 Pistols (12ea)
18 Barbell Sit-up to Press
1min Wall Iron Chair Sit Hold w/weights
18 Hip Extensions
1min Barbell Overhead Squat Hold
18 GHD Sit-ups
24 Cossack Squats (12ea)
