Warm-up: Row 500 meters, Dynamic Stretches, +20 PVC Pass Throughs, then:
As a group:
4 Rounds of Bottom-To-Bottom Tabata Squats, then:
4 Rounds of Tabata PVC Sots Press, then:
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead Squats, 15 reps