Workout of the Day

EMOM x 6 MINUTES
MIN 1 – 100m Jog + MAX Reverse Bodyweight Lunges
MIN 2 – 14 Alt. Plank Shoulder Taps + MAX Hollow Hold in remainder of time
MIN 3 – 5 Bodyweight Kang Squats + MAX Air Squats

Movements:

Run | Shoulder Taps | Walking Lunge

Max set of UNBROKEN wall balls (20/14)

**Nothing fancy here. 3-2-1-GO and then start your wall balls. You are done when the ball rests and/or stops. One attempt.**

Movements:

Wall Ball Shot

AMRAP 20
5 Back Squats (225/155)
600m Run

*600m run = 1 rep.

Movements:

Back Squat | Run

5 min recovery row at 75% 1K pace

Movements:

Row

Couch stretch 2 min per side

At Home

Video: https://vimeo.com/429915716/07feb6aebe

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

EMOM x 9 MINUTES
MIN 1 – Slow DB Goblet Squats (Heels Elevated)
MIN 2 – Fast DB Goblet Squats (Normal)
MIN 3 – :45 Squat Hold

(Score is Load)

5 SETS FOR MAX REPS
1:00 – Air Squats
1:00 – DB Wide Stance DB Russian Swing
1:00 – Double Unders
1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/495838663/b1e9a8872c

Movements:

Air Squat | Jump Rope (Double Unders) | Kettlebell Swing | Thruster