Workout of the Day

3 ROUNDS
:30 Row
20 Single-Unders*
100m Run

*1st Round: Single-Unders
2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice

Movements:

Jump Rope (Double Unders) | Row | Run

For Time:
100 cal row
50 step ups (45/25 plate)
50 deadlifts (135/95)
50 step ups (45/25 plate)
50 sumo deadlifts (135/95)
1 mile run

Movements:

Deadlift | Row | Run

At Home

Video: https://vimeo.com/486716971/bf9321d5bc
2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups

(No Measure)

Movements:

Air Squat | Push Up | Row

EVERY 3:00 x 4 SETS
12 DB Front Rack Reverse Lunges
8 DB Front Squats
Max Wall Sit in Remaining Time

(Score is Weight)

Movements:

L-Sit | Walking Lunge

4 SETS FOR MAX REPS
1:00 DB Thrusters
1:00 Cardio Choice
1:00 Weighted Glute Bridge

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY
https://vimeo.com/486989218/e01faaee1f

Movements:

Thruster

Outdoor Boot Camp

1 Push up
2 Flying Luges (1 is one)
3 Duck Walk Lunges
4 Down Dog twist n touch
5 Plank Taps (2 is one)
6 Straight leg kick back and lift (2 is one)
7 Dragon Flyes
8 On your Twinkle Toes Glute Bridges (2 is one)
9 Dead Bugs (2 is one)
10 Burpees
11 Racing Mountain Climbers (2 is one)
12 Jumping Jacks

First do day 1, then day 2, then 1, then Day 3,2,1 etc.

I expect this to take ~35 min.

Movements:

Burpee | Deadlift | Kettlebell Swing | Push Up | Walking Lunge