Motivation from @chrisyoder
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Regionals:
am
A. Warmup add on
4 rds
1 legless climb
1 rope climb
:30 belly to wall hs hold
12 Ghd back ext
15 hang Scap squeezes
1 Rig walk
10 triple unders
(Insert something to work oh positioning)
B. Pendlay row 5×5 ascending
C. Double Db seated bent over rows 12-15 reps X 3 sets
D. Ohs – tempo of 43X1 – building in triples in 15-18 min
E. 5 rds superset
10 barbell curls
15 band tricep press downs
Rest 1:30-2 min between rds
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Pm
A. Running clock
10 min bike :30 hard / :30 easy
10 min row :30 hard / : 30 easy
10 min ski :30 hard / :30 easy
B. Recovery / cool down from A ; flush
C. 10 min of added Scap work
D. 15 min straight foam roll session ; get with a group and have someone lead the way
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Performance:
A. Ohs – tempo of 43X1 – building in triples in 15-18 min
B. Running clock
10 min bike :30 hard / :30 easy
10 min row :30 hard / : 30 easy
10 min ski :30 hard / :30 easy
C. Assistance from above which you have time for