For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds: (CAP 11min)
— 5 Push Ups
— 5 Burpees
— 5 Burpee Pull Ups
Strength:
Push Press:
EMOM 7min
— 3 Push Press @ 65%
Then;
Push Press: EMOM 5min
Push Jerk: EMOM 3min
— 30 ON / 30 Off Push Jerks @ 45/35
Endurance:
AMRAP 20min
— 25 Pull Ups
— 5 HSPU
— 25 Dips
Complementary work:
5 x 40 (20/20) DB Press