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