Vendredi 21 Février

**WARM-UP**
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace

Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
(No Measure)

NCFIT CLASSIC WORKOUT*
« LOVE LOSS »
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest Remainder of the Time-
*New NCFIT Classic Workout – Happy Valentine’s
Day!
(Score is Time for Each Set)