WARM UP / MOBILITY
Dynamic full body warm-up
Pre-squat hip openers
2 x Hollow rock/hold (15-20s) + Superman lift w/2s hold (12-15 reps)
Active / passive hang + Beat swings
Pre-squat hip openers
2 x Hollow rock/hold (15-20s) + Superman lift w/2s hold (12-15 reps)
Active / passive hang + Beat swings
Back Squat X 3
In 12 min, build quickly to a heavy 3 or 3RM but avoid going to failure or form breakdown.
– Rest 3 min –
Then; E2MOM x 4 sets:
3 Back Squats at 90% of weight achieved on A.
– Rest 3 min –
Then; E2MOM x 4 sets:
3 Back Squats at 90% of weight achieved on A.
Drunk In Love
12 Min AMRAP:
15 Wallballs (20/14)
12 Hand release push-ups
9 Chest to bar pull-ups
15 Wallballs (20/14)
12 Hand release push-ups
9 Chest to bar pull-ups
