WARM UP
400 meter run
5:00 shoulder mobility
-roll lats
-child’s pose on roller
-hip bridge with hands behind back
-prone handcuff drill
3 rounds:
10 GSITW
10 inch worm push ups
10 rope climb to standing
SKILL
EMOM 10:00:
1) 3 front squats
2) 1 rope climb
*Build to heavy set for squats
WORKOUT OF THE DAY
“Nancy”
5 rounds for time:
400 meter run
15 overhead squats
RX: (95/65)
*This workout is about the run for athletes who have good overhead position and mobility, so coach them to push their pace each round. For athletes with limited mobility, reduce the weight or scale to front squat. 20:00 time cap.