(Competition/ Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass throughs, 10 PVC OHS, 10 BB bench press
SOD
Bench Press 4 x 5^ AND 3 x 10-15 GHD Hip Extensions (18-20 min)
WOD
Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)