sP/U

Competition Class

Strength

Skills & Drills

COMPETITION

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

E2M8M
6 Deadlifts
*start around 60% 1RM

15min AMRAP
1 Wall Walk
3 Strict Pull-ups
9 KBS 53/35