Workout of the Day

3 ROUNDS
5 DBL DB Suitcase or Sumo Deadlifts
:30 Hollow Hold
5/5 Single Arm Strict Press*
5 Scap Push-Ups + :30 Plank Hold
5 Body Weight Good Mornings**
:30 Quad Heel Taps

*1st Round: Single Arm Strict Press
2nd Round: Single Arm Push Press
3rd Round: Single Arm Push Jerk
Maintain a faster up, slower down tempo!

**2nd Round: 5/5 Single Arm DB Bent Over Rows
3rd Round: 5 DBL DB Bent Over Rows

Movements:

Deadlift | Good Morning | Kettlebell Swing | Push Up | Row | Shoulder Press (Strict) | Sumo Deadlift

AMRAP x 18 MINUTES*
100m DB Suitcase Walk (50/35)|(35/20)
10 DB S2OH
40 Russian Twists
10 DB Bent Over Rows
10 DB Deficit Push-Ups
40 Russian Twists

*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Row

3 SETS
:30 Hollow Hold
1:00 Plank
:30 Hollow Hold
1:00 Quad Heel Taps

(No Measure)

At Home

Video: https://vimeo.com/425363445/98f765939b

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

5 SETS ON 15:00 CLOCK…
10 Reps of 1+1/4 Air Squats
15 Jumping Air Squats
10 Slow DB Narrow Stance Squats

-Rest as Needed b/t Sets-

(Score is Load)

Movements:

Row

AMRAP x 6 MINUTES
21-15-9
DB Thruster
DB Hang Power Clean

-Rest 3:00-

AMRAP x 3 MINUTES
21-15-9
DB Thruster
DB Hang Power Clean

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/491735467/178e321cd9

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Thruster