Workout of the Day
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Movements:
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Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where:
• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.
There is no rest between exercises.
Movements:
Pull-up (Kipping) | Push Up | Sit-up | Air Squat
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At Home
VIDEO: https://vimeo.com/560541000/99ee886e77
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps
(No Measure)
—
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Movements:
Clean | Deadlift | Dumbbell Deadlift | Hang Squat Clean | Kettlebell Swing | Squat Clean
—
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
(Score is Rounds + Reps)
Movements:
Deadlift | Sumo Deadlift | Sumo Deadlift High Pull | Walking Lunge
—
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/495838663/b1e9a8872c
Movements:
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