Workout of the Day

3 SETS*
10 DB Front Raises
10 DB Bent Over Reverse Flyes
10 DB Lateral Raises

*Can use different DB’s for each movement. Keep rest between movements very minimal.

-Rest as Needed b/t Sets-

(Score is Weight)

4 ROUNDS FOR MAX REPS
1:00 – Plate Ground to Overhead (20/10)
1:00 – DB Renegade Rows (35/20)|(20/15)
1:00 – Cal Row
1:00 – Rest

(Score is Reps)

KG SB: (10/5)
KG DB: (15/10)|(10/7.5)

Movements:

Row

At Home

VIDEO: https://vimeo.com/551815222/012c0ac556

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

(No Measure)

Movements:

Air Squat

3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Library Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold

(Score is Reps)

Movements:

Deadlift | Row | V-Up

AMRAP x 7 MINUTES
10 DB Facing Up-Downs
10 Tuck Jumps
10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES
8 DB Facing Up-Downs
8 Tuck Jumps
8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES
6 DB Facing Up-Downs
6 Tuck Jumps
6 Weighted Sit-Ups

(Score is Rounds + Reps)

Movements:

Run | Sit-up

AMRAP x 5 MINUTES
:30 Hollow Hold
10 Glute Bridges
10 Tuck-ups

(No Measure)

NCMOBILITY VIDEO