WARM-UP

400 M Run

Walking Figure 4 Stretch
Toy Soldiers
Spiderman (walking groiners)
High Skips

200 M Run

1-2 ROUNDS
10 PVC Pass Throughs
10 PVC OH Thoracic Twists
10 BTN Strict Press
10 Tempo PVC OH Squat

STRENGTH (PERFORMANCE) -5X5 @ 60% OVERHEAD SQUAT

Overhead Squat for load:

5 Sets for 5 Reps

STRENGTH (FITNESS) – 5X5 @ 60% FRONT SQUAT

Front Squat for load:

5 Sets for 5 Reps

NANCY 

5 ROUNDS FOR TIME:

400m Run

15 Overhead Squats (95/65)

NANCY (FITNESS)

5 ROUNDS FOR TIME:

400m Run

15 Front Squats (95/65)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Barbell Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 6 SETS FOR TIME
5 Power Snatches (135/95)
5 Bar Muscle-Ups

-Rest 1:00 b/t Sets-

(Score is Total Working Time)