"PUSH-IT ANNIE" and "THREE-WAY NANCY"

EQUIP: Bar (65/45) + Plates for reloads, Jump Rope, Pull-Up Bar

WARM-UP:

*Active Stretch + PVC Work (Lat Stretch, Pass Thru, Press, OHS)

-then, complete in any order:

*400m Run

*200 Jumps of Rope (throw in Double-Unders)

*100 x Quick Hands in Plank

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“Push-It, Annie” -

50-40-30-20-10 x

*Double-Under (subs: a) Lat Bar Hop, b) Tuck Jump, OR c) Mtn. Climb (R and L = 1))

*Push Press (65/45)

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“Three-Way Nancy: On Top, In Front, and On the Back” -

For Time

3 Rounds -

*400m Run

*15 x Overhead Squat (95/65)

-no rest/ reload bar-

3 Rounds -

*400m Run

*15 x Front Squat (115/85)

-no rest/ reload bar-

3 Rounds -

*400m Run

*15 x Back Squat (155/115)

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FINISHER -

3 Rounds -

*10 x Toes-2-Bar

*1 min. x Elbow Plank Hold