Friday- Functional Body Building + Bsq Varied Tempo + SM MAP
A. EMOM x 12 minutes:
1st – 30 sec DB Forward Lunges off 2”plate – alternate legs
2nd – 30 sec Seated DB Z Press
3rd – 30 sec L-Sit Lift Offs – https://www.youtube.com/watch?v=OxoUaYKb8pI
4th – 20 sec Weighted Hollow Rocks – Weighted Plate OH + DB Between feet
B. Back Squat @ 22×1, 5-5-5, 3 min b/ t- not a max – full depth and tempo
C. 35 Double KB Front Squats @ 16/24kg for time – every break 50ft bear crawl * 10 min time cap – handles touching/elbows down by ribs
Earned, Not Given