In the deets

Competition Class

Strength

Skills & Drills

COMPETITION

A. Open 22.3 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

E3M24M
Row 250/200 meters
AMRAP w/ remaining time (until 90s):
Devil's Press 50s/35s

2 Scores = 1: row / bike times  and 2. Total Devil's Press reps