WARMUP
AMRAP x 3:00
20sec of Single or Double Unders
200/150m Row
10 Alt. Lunges
-Rest :30-
AMRAP x 3:00
5 Single Ring Ring Rows
5 Scap Push-Ups + 2-3 Push-Ups
7 Air Squats
SKILL
2 SETS FOR QUALITY*
250/200m Row into…
4 Kip Swings + 3 Kipping Hips to Bar or 3 Dynamic Kips +2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
(No Measure)
WORKOUT
NCMETCON BASELINE I.I
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
– OR – Repeat Winter Version of (last performed 01/05/2021)
ON A 10:00 RUNNING CLOCK…
2k Row then in Remaining Time Max Double Unders
(Score is Time + Note Meters Earned)
NCMETCON BASELINE I.II
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
