Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

AMRAP 3
5/5 DB Snatch (50/35)
10 up downs
20 Double unders

Rest 60s

Repeat for 5 Rounds
*Pick up where you left off

Movements:

Dumbbell Snatch | Jump Rope (Double Unders) | Snatch

50 Single KB Lateral Step Up (per side)

Movements:

Kettlebell Swing

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

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

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Slow Split Squats (R)
MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat*
16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

(Score is Rounds + Reps)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans
-Rest :30-
1:00 Alt Suitcase Reverse Lunges
-Rest :30-
1:00 Alt V-Ups
-Rest :30-

*No Additional Rest b/t Sets

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/508131056/770cda3c40

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Squat Clean | V-Up | Walking Lunge