Warm-up
Jumping Jacks 45 sec
Lunge x20
High Knees (heel pull) 45 sec
Air Squats (coaches pace)
200m run
PVC Overhead Squat
400m Run
Overhead squat (Bar)
Metcon Prep:
Brief expectations and standards
3.2.1.Go
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*500+ days since Nancy’s last visit.
**Run at a maintainable pace.
***Keep sets of overhead squats between 1-2 sets. Adjust weight to fit this demand.
Metcon (No Measure)
BN Press x10
Sit-ups/GHD Sit-ups x20
Box Goblet Squat x10
3 rounds NOT for time
*Recover well from Nancy prior to beginning.
**Utilize weights for presses and squat that will allow for very detailed yet challenged reps.
***Should take no more than 12 minutes to complete.