303030

Competition Class

Strength

Skills & Drills

A. Open 22.2 Rehearsal
*perform 15-20% of the workout at ramping intensity for 2-4 rounds

B. E5M40M
Bike 2:30 at conversation pace
Foam roll:
set 1: t-spine
set 2: glutes
set 3: quads
set 4: hamstrings
set 5: calves
set 6: lats
set 7: repeat 'worst' one
set 8: repeat "second worst" one

MetCon

class

E2M10M
5 Strict Press (from floor)
5 Strict Pull-ups

3 Rounds for Time:
30 RKBS 53/35
30 Walking Lunges
30 Push-ups