Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every :60 for 32:00 (8 sets of each):
1st: 2-3 back squats
2nd: 4-6 strict pull-ups or Australian CTB pull-ups
3rd: :10-:20 L-sit or free-standing handstand hold
4th: 12/9 calories – your choice
*keep things light & on the low end of the reps if you’re competing tomorrow!
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5:00-10:00 coach-led mobility