For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3min – 2min -1min
— Assault Bike
— Ski Erg
— Row Erg
Strength:
Squats:
Over Head Squats: EMOM 5min
— 3 OHS @ 75%
Then;
Next;
Endurance:
AMRAP 14min
— 10 Burpees
— 20 Walking Lunges
— 10 Back Squats 135/95 (From Rack)
Complementary work:
5 x 20 Unbroken Jumping Squats
Finisher: 100 Calf-Raises 45/35