Pre-comp EMOM

3 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: 3-6 front squats, 20X1
2nd: 6-9 ring rows or bent-over DB/KB rows
3rd: 9-15 push-ups or 3-5 wall walks
4th: :30 calories – your choice bike/row/ski erg
*keep things light & on the low end of the reps if you’re competing tomorrow, otherwise have at it!
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5:00-10:00 coach-led mobility