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Wednesday, September 11 2019

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Front Squat build up for 10 Rep Max E3MOM

10 – 5 – 2 – 1/3reps – 10rep max attempt

4min AMRAP:

12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

10/8 Calorie Row or Assault Bike

Rest 4min

4min AMRAP:

4 Thrusters 135/95 RX+ 155/105 MRX 95/65

8 Over the Bar Burpees

*Athletes choice which AMRAP to start with*

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

2x 30sec Banded Shoulder Stretches

2x 30sec Pigeon/Swan/Piriformis Stretch

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