A LONG ONE TO END THE WEEK

Competition Class

Strength

REST DAY

Walk or bike for 20+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover Hard

MetCon

CLASS

For Time:
100/80 Cal Row or 80/60 Cal Bike
50 HSPU or 50 DB Push Press 50s/35s
50 Pull-ups
50 DBL DB Deadlifts 50s/35s
50 Box Jumps 24/20
50 1-arm DB FR Lunge w/ 1 suitcase DB 50s/35s
100/80 Cal Row or 80/60 Cal Bike

*30min time cap