WARM UP
1 ROUND
2:00 Bike
8 Bootstrappers
5/5 Split Squat
10 Scap Pull-Ups
Into…
2 ROUNDS
1:00 Bike
10 Air Squats → 10 Narrow Stance Air Squats
5 Hang Power Cleans → 5 Power Cleans
10 Elbow Punches → 5 Front Squats
8 Kip Swings → 8 Big Kip Swings
EXTENDED WARM UP
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)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
NCFIT GIRLS (SOLO WORKOUT OPTION)
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
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves
(No Measure)