friday

Warm-up

​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

NCFIT BASELINE II.I
On a 20:00 running clock build to a 3RM back squat.
​
*Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

For today's 20:00 squat session, athletes should complete the 1x3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.

Metcon

NCFIT BASELINE II.II
AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)