Friday

Warm-up
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat

*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
Optional Cool Down
OPTIONAL COOL DOWN

3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)

WORKOUT OF THE DAY