11 9

11 8
Warmup:

3 rnds

10 pushups

10 abmat

5 sq

10 passthru

Buy in: 

3 rnds:

100m farmers walk, heavy

30 sec L-sit

Workout:  NANCY

5 Rounds:

 400m run

15 OH squats, 95

Finisher 

core work 

reps                   Movement               weight	1	2	3	4	5	↓ split totals
400m run
15 OH squats, 95
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)