Workout of the Day

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Movements:

Air Squat | Push Up | Pull-up (Kipping) | Run

At Home

VIDEO: https://vimeo.com/555043783/3d4d7d6470

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under) | Sit-up

4 SETS FOR MAX REPS
1:00 – Seesaw Bent Over Rows
1:00 – DB Suitcase Calf Raises
1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Movements:

Row

3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Library Deadlift High Pulls
50 Double Unders

(Score is Each Set for Time)

Movements:

Deadlift | Jump Rope (Double Unders) | Run

AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/554918784/d9622975bf

Movements:

Sit-up