'08 GAMES SPECIAL

21-15-9 

Thruster w/45# dumbbells
Burpee 

CASH OUT

Sprint at the highest incline and the fastest speed you can handle for 2 minutes

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NC FIT
THE JASON KHALIPA SPECIAL

30 seconds on 30 seconds off

Set a treadmill to the highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for the next 3 minutes, very challenging for the next 3 minutes. Hard as hell for 1 minute.

15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes. 

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NC FIT
AMRAP TRIPLET

AMRAP 5 minutes

7 Lat Pull Downs (Heavy)
10 Push Ups 

AMRAP 5 minutes

10 Alternating DB Snatches
10 Sit Ups

AMRAP 2 minutes

Jumping Air Squats

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NC FIT
TABATA TRIPLET

4 ROUNDS

20 Sec. of Air Squats
10 Sec. of Rest

4 ROUNDS

20 Sec. of DB Push Ups with 45# Dumbbell
(pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell)
10 Sec. of Rest

4 Rounds

20 Sec. Hollow Rock Hold
10 Sec. of Rest

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NC FIT