WARMUP
1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs
Into…
1 ROUND
:45 Bike (Mod)
12 Air Squats
6 Burpees (EZ Pace)
Into…
1 ROUND
:30 Bike (Mod-Hard)
10 Barbell Back Squats
6 Burpees (Fast)
STRENGTH
I. ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Back Squat*
Back Squat 1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
WORKOUT
NCMETCON BASELINE II.II
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
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