wednesday

Warm-up

AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into… 

3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

Strength

​"NCMETCON BASELINE II.I"
II.I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

(Score is Weight)

Metcon

​"NCMETCON BASELINE II.II"
II.II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x  3 MINUTES
​Max calories Assault Bike