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
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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:
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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)
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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:
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