Workout of the Day

4 SETS
30 Double Unders
15 Wall Balls (20/14)|(14/10)
8 Toes to Bar

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS
8 Toes to Bar
15 Wall Balls
30 Double Unders

-Rest :45 b/t Sets-

(Score is Total Time)

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

KG WB: (9/6)|(6/5)

Movements:

Jump Rope (Double Unders) | Toes-to-Bar | Wall Ball Shot

3 SETS
20 Alt. DB Hammer Curls
15 DB Skull Crushers
15 DB Lat Pull-Overs

-Rest As Needed b/t Sets-

(Score is Weight)

At Home

Video: https://vimeo.com/548229843/08270ba83e

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)

Movements:

Dumbbell Swing | Kettlebell Swing

EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups
MIN 2 – :50 DB Close Grip Floor Press

(Score is Weight)

5 SETS
AMRAP x 3 MINUTES
1 DB Up-Down
2 DB Suitcase Lunge
1 DB Up-Down
2 DB Suitcase Lunge

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Movements:

Run | Walking Lunge

ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/536464572/0eea3aaccb

Movements:

Deadlift | Run