|a) WARM UP:
** Pull ups. Use an appropriate band and ensure you lock out and get to full range of motion.
** Push ups. We will not be defaulting to the knee if you cannot do a full push up from your toes for strength development. Set up a bar or a bench to get to full range of motion.
** Air squats. Nice slow, full depth of squat and standing tall.
Warm up for 10 – 12 mins.
E1.5MOM – Clean complex work
E3MOM BACK SQUAT WAVES:
3 – 1 – 3 – 1 – 3 – 1
|d1) STRENGTH ACCESSORY:
CrossOver Symmetry Iron Scap Protocol
d2) GYMNASTICS ACCESSORY
A. Every 30 seconds, for 3 minutes (3 sets) of:
Every 30 seconds, for 8 minutes (4 sets) of:
|e) POST-WOD RECOVERY: