Workout of the day

1) Overhead Squat (Or Front Squat): 5 x 3 building

Work

4-5 Rounds:
500/400m Row
15 DB Front Squats

2) “Nancy”

5 Rounds For Time:
400m Run
15 Overhead Squats @ 95/65

Stimulus

1) Use this as a warm-up for the next part of the workout (don’t go to failure). Best to use light loads or a PVC pipe to improve positions than to automatically switch to front squats

2) Meant to be quick and unbroken, aim to complete each round in 2.5-3.5 minutes. 18 minute cap