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

Sumo Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

Movements:

Sumo Deadlift

4 SETS
27/20 Cal Row
12 Sumo Deadlift (225/155)|(155/105)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (100/70)|(70/55)

Movements:

Deadlift | Row | Sumo Deadlift

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Movements:

Kettlebell Swing

EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 Quadruped Hold

(Score is Weight)

Movements:

Front Squat

E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters

-Rest Remainder b/t Sets-

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/510871380/ac02743479

Movements:

Thruster