monday

Warm-up

​TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down

Into…

2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold 
10 Push-Ups to Down Dog (active press back & :01 hold)

Metcon

"Nancy"
5 rounds for time
400m run
15 overhead squats (95/65)

Finisher

​4 SETS FOR QUALITY
8/8 Single DB Around the Worlds
10 Slow Alt. Side Lunges
12 Slow Single DB Curls

(No Measure)