Warm up 

• Ladder pushups
• 12 ps overhead walking lunges
• 10 up and down planks
• 10 jumping jacks
• 2 cart wheels 

Strength 

Bench Press 5 5 5 5 5      tempo 5/0/0

ME pull up in between, weighted, banded ???

 

Metcom 

“NANCY”

Five rounds for time 

run 400 m 200 m 

Overhead squats 95 lbs 15 reps

 

Finisher 2- 3 rounds with dumbbell 

Squats 10x

S Leg DL 10x ps

side plank working the  rear deltoid  5 – 8 lbs