4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)

EMOM x 6 MINUTES
MIN 1 - 10-15 SA DB Incline Bench Press (R)
MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

"NCFIT S&C BASELINE I"

I. AMRAP x 6 MINUTES
Max Cal Bike

(Score is Cals)

II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups

(Score is Rounds + Reps)