NCFIT GREATEST HITS
WARM-UP
ON A 10:00 RUNNING CLOCK…
3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs
(:01 Pause in Perfect Plank)
WORKOUT
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (16/12)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
COOL DOWN
FOR RECOVERY
400m Run
5:00 Flow Stretching
Full Body
(No Measure)
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