MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes