Competitor Training 4.21.15 Off Season Week 3 Day 2

A. Weightlifting

: 5×3 add weight each set heavy but not maximal. Focus on balance and keeping weight in
mid foot in dip.

B. Mixed Modal

20 OH Lunges @45/25
10 Ring Dips

C. Interval Conditioning

Alternating 20 Min EMOM
Even Min 5 Muscle Ups
Odd Minutes 10 calories Air Assault



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