Today we have another retest day. In the Strength session we will be testing our 1 RM Front Squat, concluding the cycle for this movement. We will have 20 minutes for this. Following the strength session, we will be hitting another benchmark workout with “Speed Demon.” The work is 3 round of Single DB Front Squats and 30 Up-Downs. This will be intense. Front Squats need to be unbroken and the pace on the Up-Downs should be faster than you think you should be going. With an 8 minute cap, most athletes should be done in the 5-7 minute mark.

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*

NCFIT BENCHMARK WORKOUT

“SPEED DEMON” 

3 ROUNDS FOR TIME 

30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-8:00 Hard Cap-