For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
1min – 2min – 3min
— Assault Bike + 15 KB Swings
— Ski Erg + 15 KB Swings
— Row Erg + 15 KB Swings
Strength:
Squats:
Front Squats: EMOM 5min
— 3 Front Squats @ 75%
Then;
Next;
Endurance:
AMRAP 14min
— 10 Thrusters 95/75
— 20 Dips
— 10 Toes 2 Bar / V-Ups
Complementary work:
5 x 20 Goblets Squats
Finisher: 100 Calf-Raises 45/35