Workout of the Day

EMOM x 6 MINUTES
MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings
MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down
MIN 3 – :30 Row + Burpees over the rower in remaining time

Movements:

Burpee | Kettlebell Swing | Pull-up (Kipping) | Row

15 min to build to tough complex
3 snatch pulls + 2 hang snatch high pulls + 1 hang squat snatch

(score is max load)

Movements:

Snatch

3 ROUNDS FOR TIME
750m/600m Row
20 Pull-Ups
600m Run

(Score is Time)
*cap = 25:00

Movements:

Pull-up (Kipping) | Row | Run

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

(No Measure)

Movements:

Walking Lunge

E2MOM x 14 MINUTES
10 Squat Rotations
10 Goblet Squats

(Score is Weight)

EVERY 4:00 x 5 SETS
10/10 Jumping Lunges*
15 Goblet Squats
20 Quad Heel Taps
30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other.

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/505045560/f9f4e3d565

Movements:

Jump Rope (Double Unders) | Walking Lunge