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:

Air Squat

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:

Walking Lunge

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:

Thruster