WARM-UP
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks
Into…
3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers
STRENGTH
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.
(Score is Weight)
BENCHMARK WORKOUT
“THE NCFIT CINCO”
5 ROUNDS FOR TIME
5 Hang Power Clean (155/115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)