March 11, 2020 – Competition

Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Three sets not for time of:
60 second Goblet Squat Hold
5 High Box Step Ups each leg
5 High Box Jumps (Step Down)

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
21 Toes-to-Bar
15/10 Calorie Assault Bike
9 Bar Muscle-Ups

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed

D.
Three sets of:
Side Plank Bounces x 30 seconds each side
Rest 30 seconds
Plank Hold x 60 seconds
Rest 60 seconds