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