Simple and significant.
– Mobility and Activation Protocol
Warm Up:
4 Rounds For Time
— 20 KB Swings
— 20 KB Taters
— 20 KB Clean and Jerks (Unilateral)
— 4 Burpees
Strength:
Pulls:
Pendlay Rows: EMOM 5min
— 3 Pendlay Rows @ 60%
Then;
Next;
AMRAP 11min
— 10 V-Ups
— 20 Dips
— 30 Pull Ups
— 10 Cal
Complementary work:
Row 1K