Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Souda tunti, tulos metreinä.

Eilinen

Easy aerobic pace:
Row / Run / Ski / Bike / (Swim)
~40-60min.

• mixed any way...

Example 1:
10 rds:
1min. Row
1min. Bike
1min. Ski
1min. Rest

Example 2:
Run 10min.
Bike 10min.
Row 10min.
Ski 10min.

10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

Shoulder press 5x6@70%

• 200m Run
  *
  15-12-9:

• Air squat

• Push up

• Assault bike (7-6-5 cal)
  *

• 200m Run

Amrap 14 minutes
9 pull-ups
9 thrusters
50 single unders

15 mint
Air squat 10
300 m row
20 legs up for up
5 pull up