Today is our second day of baseline tests. Our first test is a 5RM back squat. You will have 20 minutes to build. Our second test today is a two minute max cal bike. Before you tackle this workout, you will want to consider your approach. You can either hit a dead sprint from the start and try to hold on or start with a consistent high pace and finish with a dead sprint. Either way, you will be feeling this workout in your legs and lungs when you are done.

NCFIT BENCHMARK WORKOUT

“NCFIT BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t Efforts