Monday, February 19th

STRENGTH
Every :90 x 7 ROUNDS
5 Tempo Deadlifts (31x1)

WORKOUT
AMRAP x 5 MINUTES
7 DB Deadlifts
14 Burpees Over Bar
28 Single Unders

-Rest 1 minute-

Repeat

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NCFIT
Tuesday, February 20th

STRENGTH
4-4-4-4
Chin-up (:01 sec pause at top)
+
Superset with…
+
6-6-6-6
Box Dips

WORKOUT
EMOM x 12 MINUTES
1st: 14/12 Cal Bike
2nd: 15 Box Step-ups (20”)
3rd: 15 Push-ups

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NCFIT
Thursday, February 22nd

STRENGTH
Every :75 x 10 Sets
3 Tempo Strict Presses (3111)

WORKOUT
AMRAP x 7 MINUTES
100m Run
5 Single Arm Russian KB Swings (Right)
100m Run
5 Single Arm Russian KB Swings (Left) 

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NCFIT
Friday, February 23rd

STRENGTH
E2MOM x 10 MINUTES
6 Good Mornings
Right into
4 Walking Lunges

WORKOUT
50 DB Snatches (30/25)
40 Sit-ups
30 Lunges
20/15 Cal Row
30 Lunges
40 Sit-ups
50 WB (14/10)  

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NCFIT
Saturday, February 24th

STRENGTH
3 SETS, NOT FOR TIME
14 Barbell Curls
Superset w/
1 Minute Banded Tricep Pull-downs
-rest 90s-

WORKOUT
AMRAP x 8
2-4-6-8-10-etc…
Bike Cals
Burpees

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NCFIT
Sunday, February 25th

STRENGTH
3 SETS, NOT FOR TIME
50’ Kettlebell Overhead Carry
50’ Kettlebell Front Rack Carry
50’ Kettlebell Suitcase Carry

-rest 90s-

WORKOUT
AMRAP x 15 Min
20/15 Cal Row
15/12 Cal Bike
200m Run

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NCFIT