Workout of the Day

Rowing Technique Review

Movements:

Row

AMRAP x 15 MINUTES
20/16 Cal Row
10 bench press
15 No Push-Up Renegade Row*

*1 Rep= Left Arm + Right Arm.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)

Movements:

Bench Press | Push Up | Row

EMOM 10
A) Max reps step ups
B) 20 DB snatch (40/25) *switch every 5 reps

Score: total step ups

Movements:

Dumbbell Snatch | Snatch

At Home

VIDEO: https://vimeo.com/555043089/8f7ed68d46

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

(No Measure)

Movements:

Hollow Rock | Jump Rope (Single Under) | Run

3 SETS FOR QUALITY REPS
1:00 – Alt. Sit-Thrus
1:00 – Alt. V-ups

-1:00 Rest b/t Sets-

(Score is Reps)

Movements:

V-Up

8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – DB Push Press
TABATA 2 – DB Reverse Lunges
TABATA 3 – Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-

(Score is Reps)

Movements:

Dumbbell Push Press | Push Press | Run | Walking Lunge

1 SETS
1:15 Tall Plank Hold
-:15 Rest-
1:15 Side Plank (R)
-:15 Rest-
1:15 Side Plank (L)
-:15 Rest-
1:15 Plank Rotations

(No Measure)

NCMOBILITY VIDEO