Workout of the Day

Deadlift for load:
#1: 5 reps

Movements:

Deadlift

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Movements:

Run | Kettlebell Swing | Pull-up (Kipping)

At Home

VIDEO: https://vimeo.com/566426656/bfa57016e7

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Movements:

Kettlebell Swing | Sit-up

4 SETS ON A 12:00 CLOCK…
10 DB Manmakers
20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

Movements:

Man Maker

“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

Movements:

Clean | Dumbbell Hang Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Jerk | Run | Sit-up

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

NCMOBILITY VIDEO