Warm Up

6 x 30m Shuttle
(75%, 80%, 85%, 90%, 95%, 100%)

Then

2 Rounds
10 Air Squats
10 PVC Halos
10 PVC Pass Throughs
10 PVC Good Mornings
5 T,Y,I And W

Mobility

T-Spine
Lateral Side Opener

Skill

Tabata
Deadbugs

WOD

"Nancy"

Five Rounds For Time of: (18:37)
400 Meter Run
15 Overhead squat (95,65#) --- (#24 Lbs)