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)