WARMUP
300m Row
Into…
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into…
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)
WORKOUT
NCFIT CLASSIC WORKOUT
ROWING “RIPCORD”
4 ROUNDS FOR TIME
– 15 Chest to Bar Pull-ups
– 15 Deadlift (185/125)
– 500m Row
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