Warm Up
2:00 Easy Run or Machine
Then
2 Rounds
20m High Knees
20m Butt Kicks
20m High Skips
10 Air Squats
10 PVC Pass-Throughs
10 PVC Overhead Squats
Then
2 Rounds
5 PVC Muscle Snatch
5 PVC Snatch Balance
5 PVC Overhead Squats
100m Moderate Run
FREEDOM (RX) – NAUGHTY NANCY
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)
INDEPENDENCE
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)
LIBERTY
AMRAP 20:00
400m Run
25 Dumbbell Goblet Squats (Light)
-Rest :30 b/t Rounds-
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)