For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds For Time
— 5 Burpees
— 10 Push Ups
— 100 Double Unders
— 5 Push Ups (Negative)
Strength:
Floor Press:
Floor Press: EMOM 5min
— 5 Floor Press @ 55%
Then;
Next;
AMRAP 16min
— 10 Ring Dips
— 20 KB Snatches 10/10
— 20 Cal
(Pick your poison: AB / Ski / Remo)
Complementary work:
5 x 20 Z-Press Unbroken
Finisher: 100 Skull Crushers