Workout of the Day
3 SETS
:30 Chin Over the Bar Hold
-Rest :15-
:30 Wall HS Hold
-Rest :15-
:30 Plate Weighted Wall Sit
-Rest 1:00-
(Score is Weight)
—
ON A 12:00 RUNNING CLOCK…
1 Mile Run
into…
Max Rounds of “Cindy”*
-Rest 2:00-
ON A 6:00 RUNNING CLOCK…
800m Run
into…
Max Rounds of “Cindy”
*1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
Movements:
Air Squat | Pull-up (Kipping) | Push Up | Run
—
At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)
Movements:
—
AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat
10 Squat Rotations
12 Alt Cossack Squats
-Rest 1:00-
AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat
10 Squat Rotations
12 Alt Cossack Squats
(Score is Rounds + Reps)
Movements:
—
EVERY 4:00 x 5 SETS
1:00 Cardio Choice
10 Single Arm DB Thruster (R)
1:00 Cardio Choice
10 Single Arm DB Thruster (L)
-No Rest b/t Sets-
(Score is Weight)
NCMOBILITY VIDEO
https://vimeo.com/528458684/1506e2f101
Movements:
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