C&J

E2MOM X9-12

Set 1-3:

• 3 C&J 55-65%

Set 4-6:

• 2 C&J @65-75%

Set 7-12:

• 1 C&J @75%+

Squats

A) Back Squat

• 5x5 @75%

*rest 3min between sets

B) Pause BS

• 3x3 @75%

*1s pause @bottom

Metcon

4x3min On/2min Off:

• 12 C2B
• 8 DB Thruster @2x35lbs
• 6 Burpee Box Jump Over (High Box)

*jatka aina siitä mihin jäit levon jälkeen

Accessories

A) For Quality:

Accumulate:

• 75 GHD Hip Ext.
• 75 GHD Sit Up

*jaa miten haluut

B) Optional 3 Rounds for Quality:

• 8-12 Bent Over Row (barbell)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise