For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3min – 2min -1min
— Assault Bike
— Ski Erg
— Row Erg
— 100 Double Unders
Strength:
Squats:
Back Squats: EMOM 5min
— 3 OHS @ 75%
Then;
Next;
Endurance:
10 – 9 – 8 – 7 – 6 – 5
Front Squats 135 /95
20 V-Ups between sets
Complementary work:
5 x 15 Unbroken Goblet Squats
Finisher: 100 Calf-Raises 45/35