Workout of the Day

Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Movements:

Back Squat

Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Movements:

Bench Press

At Home

VIDEO: https://vimeo.com/560539571/244cfbec17

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Dumbbell Swing | Kettlebell Swing

3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

Movements:

Deadlift | Sumo Deadlift | Thruster

AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists

(Score is Rounds + Reps)

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Push Press | Squat Clean

“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold

(No Measure

NCMOBILITY VIDEO
https://vimeo.com/495836420/44b8c82ebd

Movements:

Deadlift