Workout of the Day

IN TEAMS OF 2 OR 3…

FOR TIME
10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).
**Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period:

Movement Options #1
– Sit-Ups
– Tuck-Ups
– Russian Twists
– Alt. Tuck-Ups/V-Ups
– Side Plank Hip Raises

Movement Options #2
– Push-Ups
– Alt. (weighted) Lunges
– Russian KBS
– Slam Balls
– Air Squats

Movements:

Air Squat | Kettlebell Swing | Muscle-Up | Push Up | Row | Sit-up | Slam Ball | V-Up | Walking Lunge

Row 5k

Movements:

Row

At Home

VIDEO: https://vimeo.com/571700391/416d99e622

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/502723979/ce825121d7

Movements:

Front Squat