Monday, 012218

De-load week

A. Push Press – 4 x 7 Ascending

B. EMOM x 22

Minute 1: 15/12 cal row

Minute 2: 15 burpee over rower

C. Assistance

3 rds NFT

25 ghd sit-ups

20 cal ski erg @80%

15 strict pull-ups

D. BECOMPLETE

5 x 30’ each arm waiters carry

6 x 30’ banded side steps

^Super set with 6 x 10 band good mornings

5-7 min wall squat work / Split positions

Crossover Symmetry protocol

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