Workout of the Day

2 ROUNDS
1:00 Row
5 Scap Pull-Ups
10 Alt. Deadbugs
5 Empty Barbell Hang Muscle Cleans

*Partner Option Warm-Up:
2 ROUNDS (EACH)
P1: Moderate Pace Row
P2: 4 Scap Pull-Ups
6 Empty Barbell Hang Muscle Cleans
8 Alt. Deadbugs

Movements:

Clean | Deadlift | Muscle-Up | Pull-up (Kipping) | Row

EMOM x 15 MINUTES
MIN 1 – :40 Supinated Ring Rows
MIN 2 – :40 Ring Skull Crushers
MIN 3 – :40 Tuck Hang

(Score is Reps)

Movements:

Ring Row | Row

3 ROUNDS FOR TIME
40/33 Cal Row
25 Toes to Bar
20 Hang Power Cleans (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row | Toes-to-Bar

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:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/499889636/17095a710e

Movements:

Burpee