Feck Perfuction!
– Mobility and Activation Protocol
Warm Up:
5 Rounds For Time
— 15 Wall Balls
— 5 Box Step Ups
— 10 Burpees
— 5 Box Step Ups
— 15 V-Ups
— 5 Box Step Ups
Strength:
Squats:
Front Squats: EMOM 5min
— 3 Front Squats @ 60%
Then;
Next;
AMRAP 10min
— 5 Cleans 135/95
— 5 Deads 135/95
— 35 Russian Twists 15/10
Complementary work:
3 x 35 Med Ball AbMat Sit Ups
Finisher: 10 x 30seg Squat Hold