Workout of the Day

Rowing technique review (7 min)

Movements:

Row

3 SETS FOR QUALITY
15 Weighted Glute Bridge-Ups*
1:00 Glute Bridge-Up Hold
20 Weighted Alt. Deadbugs

-Rest 1:30 b/t Sets-

*Rest DB or barbell in hips. Mid-back should be supported by bench.

Glute Bridge Hold is unweighted.

(No Measure)

Movements:

Bench Press | Deadlift

EVERY 4:00 FOR 4 SETS
40/27 Cal Row
20 Barbell Bent Over Rows (95/65)|(65/45)
Max Russian KB Swings (53/35)|(35/26) in time remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)
KG KB: (24/16)|(16/12)

Movements:

Kettlebell Swing | Kettlebell Swing (Russian) | Row

At Home

VIDEO: https://vimeo.com/557827449/0e15c908a5

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

(No Measure)

Movements:

Air Squat | Sit-up

E2MOM x 14 MINUTES
8 DB Sumo Romanian Library Deadlifts
4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

(Score is Each Set for Time)

Movements:

Clean | Deadlift | Hang Squat Clean | Man Maker | Push Up | Row | Squat Clean

EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press
MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

Movements:

Row | Run | Sit-up

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

NCMOBILITY VIDEO