Workout of the Day

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Movements:

Deadlift

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

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:

V-Up