supine-ring-rows-1ATHLETE

A. Seated DB Strict Press*: 5 sets of 5-8 reps
*Seated on the floor, legs out straight
Rest 1-2 min between sets

B. EMOM18
Min 1: 200m Run OR 250/200m Row OR 8-12 Cal Assault Bike (14-20 Airdyne)
Min 2: 5-10 Strict Pullups, Strict Ring Rows (with rings at hip level), or Supine Ring Rows

COMPETITOR

(CompTrain ACTIVE RECOVERY DAY)

A. Strength
A. 3×8 Strict Press @ 60% of 1 RM
B. 3×3 Pausing Front Squat @ 60% or 1RM”

B. Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups