WARMUP
1:00 EZ Bike
8 Air Squats (stretch at bottom)
8 Hang Muscle Cleans w/Empty Barbell
8 Ring Rows
Into…
:45 Mod Bike
6 Narrow Stance Squats
6 Hang Power Cleans w/Empty Barbell
6 Jumping Pull-Ups
Into…
:30 Fast Bike
4 Power Cleans w/Empty Barbell
4 Front Squats w/Empty Barbell
4 Jumping Pull-Up Negatives
EXTENDED WARMUP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.
(No Measure)
WORKOUT
“NCFIT GIRLS”
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)
(Score is Time)
*Workout inspired by the original ‘Nasty Girls’
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)