WARM-UP

EMOM X 8 MINUTES

(:40 ON / :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing

MIN 4 – Slinkies*

MIN 5 – Half Slide Rowing

MIN 6 – Up-Downs

MIN 7 – Full Slide Rowing

MIN 8 – Burpees

*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.

NCFIT BENCHMARK WORKOUT

“DEATH ROW”

EMOM X 20 MINUTES MIN 1 – 15/12 Cal Row

MIN 2 – 12 Burpees

*Scale as needed to accomplish the work in each minute in :50:45 or less.

(Score is Rounds Completed)

OPTIONAL FINISHER (ALL)

3 SETS

20 Straight Arm Banded Lat Push-Downs

20 Alt. Banded Deadbugs

Rest As Needed b/t Sets