Workout of the Day

EMOM x 8 MINUTES
MIN 1 – :45 Mountain Climbers
MIN 2 – 10 Scap Ring Rows + 5 Ring Rows
MIN 3 – 12 air squats
MIN 4 – :30 Hollow Rocks

Movements:

Air Squat | Hollow Rock | Ring Row | Row

AMRAP 20
20 Wall balls
20 KBS (53/35)
20 burpees
20 box jumps

Movements:

Box Jump | Burpee | Kettlebell Swing | Wall Ball Shot

3 Rounds for Quality
8/8 Single arm bent over row
12/12 DB bicep curls
15 banded tricep pressdowns

(score is load)
#1: bent over row weight
#2: DB bicep curl weight
#3: bent over row weight
#4: DB bicep curl weight
#5: bent over row weight
#6: DB bicep curl weight

Movements:

Row

At Home

Video: https://vimeo.com/453682758/020f0763d8

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

4 SETS
AMRAP x 2 MINUTES
6 DB Step Ups
6 DB Front Squats

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

5 SETS
1:00 – :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 – Plank Hold

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/497777397/9da8102347

Movements:

Front Squat