EMOM
WARMUP
– 2 Rounds:
10 Down&Up
10 Prisoner Air Squats
20” Bottom Squat Hold
10 Straight Leg Situps
20” Hollow Hold
WOD PREP
– Back Squat warmup
10 reps @20/15kg (focus posizione gambe e piedi)
rest
8 reps @light (focus postura busto)
rest
6 reps @light/medium
rest
4 reps @medium
rest
4 reps @medium/heavy
HEAVY DAY
– E2MOM x 5 Sets:
3 Back Squats
@ALL sets as heavy as possible
RX GOAL: 80+%1RM per tutte le serie
BEGINNER: 5 reps ogni serie, discesa controllata e carico gestibile
AFTER PARTY
– For Quality
90” Accumulate Max Strict Chinups (or Supine Ring Row)
90” Accumulate Max Pushups (or Knee Pushup)
90” Lizard Pose R
90” Lizard Pose L