7/30/2021

SKILL
2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-

BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max
Meters on Rower
-Rest as 5:00-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats