Workout of the Day

3 Rounds For time
60 DU
~100m stacked farmer’s carry**
40 step overs w/ plate (45/25)
200m run
20 Single arm russian KBS (53/35) (10 each)

**stacked farmers carry is one arm straight overhead with other arm down at side for regular style carry – switch halfway through.

Movements:

Kettlebell Swing | Kettlebell Swing (Russian) | Run

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/531014210/78c1b0ce74

Movements:

Burpee