Squat & pull + chill EMOM
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats
3/side 3-point DB rows
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 Russian kettlebell swings (light if competing tomorrow)
2nd: :30 hollow hold
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility