For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
7 Rounds: (CAP 15min)
— 5 Negative Push Ups
— 5 Pull Ups
— 5 Dips
Strength:
Press:
EMOM 7min
— 3 Press @ 65%Then;
Push Press: EMOM 5min
— 4 Push Press @ 65%
Next;
Push Jerk: EMOM 3min
— 2 Push Jerks @ 65%
Endurance:
AMRAP 11min
— 25 Double Unders
— 5 HSPU
Complementary work:
5 x MAX Reps Z-Press