A) E2MOM – back squat

Set 1: 5@60%

Set 2: 5@70%

Set 3&4: 3@80%

Set 5&6: 2@85%

Set 7&8: 1@87-90%

*Focus on breathing and bracing appropriately.

 

B) For time:

– 800m run

– 30 double KB/DB front rack lunges

– 15 strict pull-ups

– 20 double KB/DB front rack lunges

– 12 strict pull-ups

– 10 double KB/DB front rack lunges

– 9 strict pull-ups

– 800m run

 

*Pull-ups can be a mix of supinated and pronated.

*Lunges should be weighted so they are mostly unbroken but tough.