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
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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:
—
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:
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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:
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