Friday, July 20th

A. CONDITIONING
5 Sets
1200m Run (5k pace)
-Rest 2 Minutes-

Goals:
-Any pace on the jog but a walk
-Drive elbows back and do not let hands cross midline of body

B. NC60
Hit this workout with 80% effort.

C. BIAS WORK
STRENGTH
EMOM x 8 Minutes
2 Back Squats (start 60% and build to 80-85% by feel)

-Rest as needed to build to working weight

EMOM x 8 Minutes
3 TNG Power Snatches (155/105)

-Rest as needed to build to working weight-

EMOM x 8 Minutes
3 TNG Power cleans (225/155)

Goals:
-Perfect Squat mechanics
-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS
3 Sets MAX Strict HSPU
3 Sets MAX Strict TTB

This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. Rest 1-2 min between sets.

CONDITIONING
EMOM x 18 Minutes
Min 1 -- :50 Bike
Min 2 -- :50 Row
Min 3 -- :50 Burpees

*This is a start of a progression to getting 15/20/15 reps respectively for 30 Minutes. Pick numbers that feel sustainable. We will build each week.

NCFIT