Monday, February 19th

WORKOUT
EMOM x 10 Minutes
Odd: Bike 10/8 Calories
Even: 20 KB Russian Swings (70/53)

-rest 3 minutes

EMOM x 10 MINUTES
Odd: Bike 10/8 Calories
Even: 20 Abmat Sit-ups

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NCFIT
Tuesday, February 20th

WORKOUT
FOR TIME
800m Run
40 Pull-ups
20 Burpee Box Jump Overs (24”/20”)
10 Alternating DB Squat Snatch (75/50)
20 Burpee Box Jump Overs
40 Pull-ups
800m Run

*Sub Single Arm Squat Clean for Snatch...keep heavy stimulus on DB

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NCFIT
Thursday, February 22nd

WORKOUT
27-21-15-9 For Time
Calorie Row
Hand Release Push-ups

FINISHER
3 SETS
10 Right Leg Glute Bridge
50’ OH KB Carry
10 Left Leg Glute Bridge
1 Minute Plank

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NCFIT
Saturday, February 24th

WORKOUT
AMRAP x 30 MINUTES
Bike 20/15 Calories
20 Walking Lunges
15 American KB Swings (35/26)
Row 20/15 Calories
:30 Right Side Plank
:30 Left Side Plank

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NCFIT