Warm up-
4 Rounds
200M Run
10 Overhead squats with pvc pipe or broom stick
it’s time to start working on these overhead squats, you have time now. See the video below


“Nancy” DB version
5 Rounds for Time:
400m Run
15 Single Arm DB OHS 50/35 (Switch sides whenever)

*If you lack the mobility to complete the DB Overhead squat, you may
do overhead lunges instead.
*A lot of people who are not good at single arm overhead squats (like me) CAN do sinlgle arm overhead squats. Give it a try.

Nancy Barbell version
5 Rounds
400 M Run
15 Overhead squats 95/65


Extra work
3 Rounds
25 Sit ups
25 Russian Twists
60 Flutter kicks