Friday

Warm-up
Warm-up
6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 – Hands on the ground
2 – Jump feet into Plank
3 – Bottom of Push-Up
4 – Press up to top of Push-Up
5 – Jump feet in
6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal ( Your choice)
5 Empty Barbell Back Squats

Workout
“NCMETCON BASELINE II.I (Test)”
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)”
II.II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal (Your choice)

other options:
max:
Push ups
Sit ups
air squats

(Score is Reps)

Warm-up
Homework