Deloadin'

Competition Class

Strength

CONDITIONING

20min EMOM
Min1: 15s Assault Bike Sprint, easy spin remaining time
Min2: 20s Row Sprint, easy row remaining time
alternate rounds for 20min

UPPER STRENGTH

E2M12M
1 Pegboard Ascent
3 BB Strict Press (AHAP)

CORE

3 Rounds, not for time:
15 GHD Sit-ups
15 GHD Back Extensions
20 Side Plank hip taps (L then R)

MetCon

CLASS

E4M12M
10 Back Squats @ 65%

5 Rounds for Time:
7 Hang Squat Cleans 135/95
7 STOH 135/95
14 Pull-ups