E3M Front Squat 3 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100% 1 rep @ 105% *Adjust percentages with coaches recommendation, or if new or injured.   TABATA: Bottom to bottom air squats *8 Rounds *Hold the bottom of a squat during the...

E2M Back Squat 5-5-5-5-5 *Start 1st set around 60-65% of 1RM *Try to increase weight each set   :15 AMRAP 200m Run 18 Ab mat sit ups 16 DB Step ups 40/25   Accessory work: 50 Banded glute bridges   50m Mini band side steps (switch directions every 10 steps)   50 Banded glute bridges...

Crossover symmetry (Activation)   E2M Push Press 5-5-5-5-5 *Start 1st set around 60-65% of 1RM *Try to increase weight each set   :5 AMRAP 1,2,3,4,5… Hang Power C&J (S2OH) 95/65 Box Jump 24/20   Finisher: Crossover symmetry (Recovery)...

E2M Front Squat 2-2-2-2-2 *Start 1st set around 65-70% of 1RM *Try to increase weight each set.   For time: 25 OHS 25 Thrusters 25 Back Squats RX = 95/65 *No rack   Accessory work: 50 Banded glute bridges   50m Mini band side steps (switch directions every 10 steps)   50 Banded glute bridges...