Get ready for the Personal Defense Readiness Training Seminar! Click here to register!

Get ready for the Personal Defense Readiness Training Seminar!
Click here to register!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. EOMOM 10
odd minutes: 1 wall walk or 10′ handstand walk
even minutes: 10 cossack squats + 10 russian kettlebell swings

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. 🏃‍♀️“Almost Nancy″🏋️‍♀️
For time:

Run 400m
21 Overhead Squats 75/53
Rest 2 minutes
Run 400m
18 Overhead Squats 95/63
Rest 2 minutes
Run 400m
15 Overhead Squat 115/73
Rest 2 minutes
Run 400m
12 Overhead Squats 125/83
Rest 2 minutes
Run 400m
9 Overhead Squats 135/93

30 min cut-off

LIII: as rx’d.
LII: Scale weight progressively as needed. Sub Front squats if you are unable to Overhead squat
LI: Three Rounds of:
Run 200m
15 Overhead Squats or Front squats
Rest 2-3 minutes


Have fun!

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