For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
For time; (CAP 13 min)
— 250mts Ski
— 10 Walking Lunges
—10 Goblet Squats
— 350mts Ski
— 10 Walking Lunges
—10 Goblet Squats
— 450mts Ski
— 10 Walking Lunges
—10 Goblet Squats
Strength:
Deadlifts:
Deadlifts: EMOM 5min
— 3 Negative Deadlifts @ 55%
Then;
Next;
AMRAP 19min
— 10 Deads 135 / 95
— 10 KB Swings Americanos
— 25 AbMat SitUps
Complementary work:
5 x 20 Cal Assault Bike