GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Run: 200
Overhead Squat: 10 (45/35)
30 Double Unders
GYMNASTICS STRENGTH DEVELOPMENT
10-25 minutes
Weighted Pull-ups (5-5-5-5-5-5)
Weighted DIps (5-5-5-5-5-5)
METABOLIC CONDITIONING
25-50 minutes
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)
400m Run
15 Overhead Squats (95/65)
Nancy Progression (Time)
Five cycles of AMRAP 4 Minutes (20 minute cap):
Run 400m
15 overhead (or front) squats.
* If you complete 15 squats before time is up, immediately head out on next run.
* If you do not complete 15 squats before time, write down how many squats you got, and then go go go!
* Use 50% of your OHS or FS as your load
* Record how many squats you got each round.
* New athlete scale is 3 rounds not for time of run 400 meters and 10 OHS/FS