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: 4-5 squats – your choice back/front/overhead
2nd: 8-10 Australian CTB pull-ups or bent-over DB/KB rows
3rd: 8-10 push-ups or handstand push-ups or a little handstand walking
4th: :40 easy bike/row/ski/run
*keep things light & on the low end of the reps if you’re competing tomorrow, can push things a bit if not
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5:00-10:00 coach-led mobility