FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
8 Single DB Russian Swing
4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

BASELINE WORKOUT
“NCGO BASELINE III”

3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

FINISHER
3 SETS
15 Hollow Rocks
15 Supermans

-Rest as needed b/t sets-