WARM-UP

GENERAL WARM-UP

3 ROUNDS

:15 High Knees in place :15 Butt Kickers in place

:15 Push-Up to Down Dog

:15 Squat

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

10 Alternating V-Ups*

8 Elbow Punches

6 Strict Press

4 Front Squats

*2nd Round perform Alt. Supermans

“NCFIT LIFT-OFF 24.3 (ALL)”

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Thruster

+

2 Shoulder to Overhead

(Score is Weight)

NOTE — This is the third of 3 Lift-Off

Events (11/8, 11/15, 11/22)

WORKOUT (PERFORMANCE)

FOR TIME

400m Run

21 Thrusters (95/65)

400m Run

15 Thrusters (115/75)

400m Run

9 Thrusters (135/95)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

400m Run

21 Thrusters (65/45)

400m Run

15 Thrusters (75/55)

400m Run

9 Thrusters (95/65)

(Score is Time)

KG BB1: (30/20)

KG BB2: (35/25)

KG BB3: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-