wednesday

Warm-up

​3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks

Into… 

3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers

Strength

​EMOM x 14 MINUTES
MIN 1 - 4 Push Press (Athlete Choice, Building)*
MIN 2 - :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

Metcon

"The NCFIT Cinco"
​5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU