Regionals:
One Session (including LONG recovery)
A. warmup:
2k row, increase intensity each 500m
into,
warmup:
2 rds of strict “cindy”
into
2 rds of
5 muscle ups
10 burpee touch’s
15 wall balls
into
:15 bike sprints x 5; rest 2 min, during rest, hit dynamic movement
B. Snatch Balance; climb to heavy 3 for the day
C. Ring Dip ; 5 rep and 2 rep max for the day
D. 10 rds AFAP
15/12 cal row
5 box jumps 30/24 step down
10 no push burpees over rower
10 Ghd Situps
E. 30 min on bike
10 min :30/:30 HARD efforts on the :30 hard
, into 20 min coast recovery on bike
F. Scap Recovery and Assistance Work per athlete
All other Phases:
Active Recovery and week prep