NEGATIVE NANCY

WARM UP 

Line Drills:
6m. Knee Hugs
6m. Knuckle Drags
6m. Quad Walk
6m. Cradle Walk
6m. Walking Spiderman
6m. Side Lunge
6m. Skips
6m. Butt Kicks
6m. High Knees
6m. Side Shuffle L/R
6m. 1/2 Speed Runs
6m. 3/4 Speed Runs

MOBILITY

  • 1:00 Pole/Rig/Rack Assisted Squat

PVC

  • 0:30 PVC Pass Throughs
  • 1:00 PVC Standing Lat Stretch (L/R)
  • 0:30 PVC Around The World (L/R)

PART 1:

5 sets of 3

  • Overhead Squats on the 1:00

*Score = Heaviest Load

PART 2:

For Time:

  • 21 Overhead Squats (43/29)
  • 800 Meter Run
  • 18 Overhead Squats (43/29)
  • 600 Meter Run
  • 15 Overhead Squats (43/29)
  • 400 Meter Run
  • 12 Overhead Squats (43/29)
  • 200 Meter Run
  • 9 Overhead Squats (43/29)

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (L/R)

 

ACCESSORY

3 Sets:

  • 6 Dumbbell Bench Press (Build off Last Week)
  • Big Set of Push-Ups
  • 10 Strict Toes to Bar

2:00 Rest Between Sets