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
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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
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50 Single KB Lateral Step Up (per side)
Movements:
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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:
—
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:
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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
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