03/20/2023 Monday’s Workout

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)