STRENGTH Every two minutes, for 8 minutes (4 sets of): Overhead Squats x 5-7 reps CONDITIONING “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs) Bonus work: Every two minutes, for 6 minutes (3 sets): Single Arm Dumbbell Row x 10-12 reps each arm