NCFIT WARM UP & STRENGTH Strength
WARM-UP
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run
*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds
STRENGTH
Strict Press
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
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