Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
5x3 Back Squat pause
5x1 OHS pause
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
