Friday, March 21st, 2025
Back Squat
Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat
Record Each Working Weight
“Little E”
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Optional Accessories
For Quality:
Part A)
10:00 EMOM
Minute 1 – 7 Narrow Grip Bench Press
Minute 2 – 7 Bentover Dumbbell Rows
Part B)
5 Sets
:30 On/:15 Off
Station 1 – Banded Gun Rack Yoyo
Station 2 – Banded Tricep Extensions
For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.
