Workout of the Day

3 ROUNDS (6:00 CAP)
15s High Knees
15s Butt Kickers
5/5 Single Arm Russian KBS
5 Ring Row
10 Alt. Deadbugs
10 Alt. Quad Bird Dogs

Movements:

Deadlift | Kettlebell Swing | Kettlebell Swing (Russian) | Ring Row | Row

EVERY 3:00 x 4 SETS
5-7 Strict Chin-Ups
15/15 SA Banded Rows

(No Measure)

Movements:

Row

AMRAP 3
40 double under
15 Russian KB Swings (53/35)|(35/26)
10 Pull-Ups

-Rest 1:00 b/t Sets-

Repeat for 4 total rounds

(Score each round)

KG KB: (24/16)|(16/12)

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Kettlebell Swing (Russian) | Pull-up (Kipping)

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

E2MOM x 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats

(Score is Weight)

TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

-Rest 1:00-

TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/502723979/ce825121d7

Movements:

Air Squat