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Warm-up: CF warm up x2
Pre-mobilty: pigeon and spiderman

Health and Fitness
A. Four sets:
A1. Goblet Squat x 10 reps @ 2111, rest 45s
A2. Reverse Snow Angels x 12-15 reps, rest 45s
B. “Not really, 100% Nancy”
Two rounds for time of:
Run 400 Meters
15 Goblet Squats
rest 3mins
Repeat a second time. (You will do two sets of this Workout today, separated by 3mins)
Classic:
A. E2M, for 16 minutes (8 sets of):
Front Squat x 6-8 reps
B. “Not really, 100% Nancy”
Two rounds for time of:
Run 400 Meters
15 Front Squats (95/65 lbs)
rest 3mins
Repeat a second time. (You will do two sets of this Workout today, separated by 3mins)

C. Mobility = Foam Roll