Warm-Up
1 ROUND
250m Row
10 Inchworms
10 Bootstrappers
10 Scoprion Stretch
10 Cossack Squats
10 Jumping Air Squats
250m Row
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
Workout
ON A 10:00 RUNNING CLOCK…
2k Row then in Remaining Time Max Double Unders
(Score is Time + Note total Double Unders)
“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)
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