competition track 3 DAY sample 

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DAY 3

Conditioning:

Pick either Run, Row, or Bike

20 min for Meters @ 80-85% effort

+

Rest 5 min

+

4Rds

4 min @ same average pace from above

Rest 2 min b/t rds

Optional Mobility:

20 min clock for Quality

45secR/L Pigeon Pose

10 PVC Pass-throughs 

45secR/L Couch Pose

10 (5R/L) Alt Cossack Squats 

20sec Glute Bridge Hold

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