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
High Skip
High Knees
Butt Kickers
STRENGTH
EMOM 14
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.
WORKOUT
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
BENCHMARK WORKOUT
“THE NCFIT CINCO”
5 RFT
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU (or push-ups)
Leave a Reply