1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 Scorpions

5 Tempo Wall Facing Squats (313)

10 Banded Glute Bridges

3) Lower Body Strength

Every 90 seconds for 7:30 (5 sets):

8 Barbell Back Rack Step-ups (4 each leg)

--2min transition--

Every 90 seconds for 7:30 (5 sets):

8 Double KB/DB Bulgarian Squats (4 each leg)

4) MetCon:

“Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 200m Run, 45/35 or PVC

Intermediate: 75/55

Advanced/Sport: 95/65