Workout of the Day

ON A 10:00 RUNNING CLOCK…
50/40 Cal Row
40 Wallballs (20/14)|(14/10)
30 Box Jumps (24/20)
20 Hand Release Push-Ups

-Rest Remaining Time-

-At 10:00 Immediately Into-

4 ROUNDS FOR TIME
12/10 Cal Row
10 Wall Balls
8 Box Jumps
6 Hand Release Push-Ups

(Score is Total Time)

KG WB: (9/6)|(6/5)

Movements:

Box Jump | Push Up | Row | Run | Wall Ball Shot

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)
1:00 – DB Goblet Good Mornings
1:00 – DB Goblet Split Squats (L)
1:00 – Glute Bridge Hold

(Score is Load)

Movements:

Good Morning

ON A 2:30 RUNNING CLOCK…
Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats
1:00 – Max Jumping Air Squats
1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK…
Max DB Thrusters

NCMOBILITY VIDEO
https://vimeo.com/536457819/74afd71824

Movements:

L-Sit | Run | Thruster