5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
15 Bar Facing Burpees
Goal: Sub 20 mins
Taking on regular Nancy but adding in those 15 bar facing burpees. These are an easy movement to slow down on unintentionally so keep a strong and steady pace. Often small goals like jump, turn, hands down, feet back, etc. is a great way to get it done. The OHS weight is light for the most part and should have us working through unbroken reps. If you do need to break it should be no more than 2 times on any round. The run should take no longer than 1:30-2min. Adjust distance as needed. Remember…smooth is fast!
2-3 rounds for quality of:
50 Seated Band Leg Curls
Banded Lateral Walk, L 50 ft/R 50 ft
20 L/20 R Side Lying Leg Raises
Accessory work today is focusing on hip and knee health.