Workout of the Day

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Movements:

Pull-up (Kipping) | Push Up | Air Squat

At Home

VIDEO: https://vimeo.com/571702110/f9d174b290

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

(No Measure)

Movements:

Air Squat

E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings

(Score is Weight)

Movements:

Clean | Dumbbell Hang Power Clean | Good Morning | Hang Power Clean | Power Clean | Power Clean and Push Jerk

EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)

(Score is Total Reps)

Movements:

Clean | Deadlift | Dumbbell Deadlift | Kettlebell Swing | Run

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

(No Measure)

NCMOBILITY VIDEO