1/22/2020: NCFIT Baseline II

Strength:

I. ON A 20:00 RUNNING CLOCK...

Build to 5RM Back Squat -Rest as Needed*

WOD:

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t Back Squats and Bike

STIMULUS Our workout today is going to take us back to the bike for a short fast sprint. One strategy to get after today is to start fast and finish faster. Another strategy is to start hard and hold for the whole two minutes. Either way, this is going to hurt and is going to be a real mental and physical push to keep digging in with those arms and legs. Beginner athletes are looking to finish with 20-30 calories, intermediate should aim for 30-40 calories and your advanced athletes should hit 50 or more!