For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
For time; (CAP 14min)
— 11 Calories
— 5 Box Step Ups
— 5 Box Jumps
— 17 Calories
— 7 Box Step Ups
— 7 Box Jumps
— 22 Calories
— 10 Box Step Ups
— 10 Box Jumps
Strength:
Deadlifts:
Deadlifts: EMOM 5min
— 3 Deadlifts @ 75%
Then;
Next;
Endurance:
AMRAP 19min
— 10 Toes to Bar
— 10 KB Swings
— 10 Deads 155/115
— 120 Double Unders
Complementary work:
5 x 20 Alternating Walking Lunges
Finisher: 100 Un Broken Air Squats