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Wed 23rd September





WARM-UP


AMRAP x 4 MINUTES

  • 8 Bootstrappers

  • 10 Alt Groiners

  • 12 Alt Cossack Squats

Into...


3 ROUNDS

  • :30 Bike/Row (EZ pace)

  • 5 Inch Worms + Push-Up

  • 10 Tempo Squats (3111) w/ empty barbell

BASELINE WORKOUT "NCMETCON BASELINE II"

(Test Flight! Jan 2021 Launch)


I. ON A 20:00 RUNNING CLOCK...

  • Build to 3RM Back Squat


(Score is Weight)


-Rest as Needed b/t Efforts*-



II. AMRAP x 3 MINUTES

  • Max Burpees

-Rest 3:00-


AMRAP x 3 MINUTES

  • Max Cal Bike/Row

(Score is Reps)

*Rest at Least 5:00 b/t Efforts

COOL DOWN


FOR RECOVERY

  • 5:00 Foam Roll Quads & IT Band (L/R) (No Measure)

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