NCFIT METCON WARM UP & SKILL Workout
WARM-UP
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings
*Switch to Double Unders at halfway
SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat
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