Thursday November 21st

Remember we are meeting at the Suncoast Trail parking lot at sr54 and the Suncoast at 7:40am to get everyone warmed up before our 8am start. It’s a free event and anyone can come run with us.

Warm Up:
2 Rounds:
2 min Run(400m)-Bike-Row
10 Squat Therapy Reps
10 PVC Pass Throughs
5 Tempo Overhead Squats W/Empty Barbell or PVC (3secs down+ 3secs up)

5 Rounds:
400m Run
15 Overhead Squats 95/65 (Video Posted Below)
–Coaches Notes–
With Nancy being a benchmark workout you may or may not have a score in your head that you want to beat. If this is your first time going through this workout make sure your OHS weight is light enough that you could do the sets all at once or at least in half. Keep a goal time of under 20 minutes in mind as you set up for the workout. If the OHS is a comfortable movement then you shouldn’t have a problem with that weight for all 15 reps. If you know OHS aren’t really a friend then make sure you are using the appropriate weight and try to use the run to save some time.

**Optional Accessory Work**
Option 1:
3 Rounds for Quality of:
25m Dumbbell Front Rack Lunge (Video Posted Below)
You Pick The Weight For Your DBs
Option 2:
Strict Knees-to-Elbows
Build to RX: 50 Reps INT:35 Reps BEG:20 Reps