For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds For Time
— 250mts Ski
— 20 Push Ups
— 20 Dips
— 100 Double Unders
Strength:
Press:
Strict Press: EMOM 5min
— 2 Press @ 55%
Then;
Next;
— 1 Push Jerks @ 75%
AMRAP 15min
— 20 Dips
— 20 KB Swings [American]
— 10 Roll Outs 95/75
Complementary work:
5 x 20 Z-Press Unbroken
Finisher: 100 Skull Crushers