Tuesday PVX/PVF: Nancy

General Flow 

• Grab PVC pipes

• 0:30 PVC Passthrough

• 0:20 PVC around the world (clockwise)

• 0:20 PVC around the world (coutner clockwise)

• 0:20 Downward dog

• 0:20 Spidermans

• 0:20 Downward dog

Set 1: 6 Overhead or Back Squats @ 50%

Set 2: 5 @ 60%

Set 3: 4 @ 70%

Set 4: 6 @ 55%

Set 5: 5 @ 70%

Set 6: 4 @ 75%

Every 2 min x6

Workout

"Nancy" [BENCHMARK]

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65) or Back Squats (155/95)

‍

Time Cap: 20 Minutes

After Party:

5 Sets:

1 Minute Wall Sit clam shells

10 DB Front Raises

10 DB lateral raises

30sec Rest Between Rounds heavier