Warmup
• 20 cal AirBike
• 20 Air Squats
• 20 PVC Passthroughs
3 rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists
• Evil Wheels
Conditioning
“Nancy” 5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#
5 min Rest
• Tabata Air Bike for max calories
(8 rounds of 20 sec work, 10 sec rest)