1 1/2 Back Squat E3MOM
5 Sets x 4 – 1 1/2reps
2min AMRAP:
5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict Handstand Push-Ups
5 Over Box Jumps 24/20″ RX+30/24″ MRX 20/18″
Rest 2min
2min AMRAP:
7 Push Press or Handstand Push-Ups
7 Burpee Box Jumps/Step-ups
Rest 2min
2min AMRAP:
10 Shoulder to Overhead or Handstand Push-Ups
10 Box Jumps/Step-ups
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
At Home Version:
5 Rounds of:
20 Shoulder to Overhead with weighted object (if weighted object is light, perform 20 Left Arm Shoulder to Overhead, then 20 Right Arm Shoulder to Overhead)
15 Squat Jumps
10 Burpees
5 Jump Overs (consider sliding a broomstick or PVC pipe under your couch cushion or mattress to create an obstacle to jump over)
rest as needed
Squat Development:
40 weighted lunges, alternating stationary (20 each leg)
2 sets of 10 pistols (one-legged squats) or progressions (try squatting down under control to a chair of appropriate height, then standing)
1 minute wall Iron Chair sit holding weight of any kind
