Workout of the Day

EMOM x 12 MINUTES*
MIN 1 – 6/6 SA DB Arnold Press
MIN 2 – :45 DB Slides
MIN 3 – :45 single DB Step ups (50/35) – hold weight wherever you want

*Keep weight moderate.

(Score is Weight)

Movements:

Row

4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME
10 Push Press (115/75)|(75/55)
10 Bar Facing Burpees

(Score is Time)

KG BB1: (35/25)|(30/20)
KG BB2: (42.5/30)|(30/20)
KG BB3: (50/35)|(35/25)

Movements:

Burpee | Push Press

At Home

VIDEO: https://vimeo.com/560539268/1d6f254b87

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups

(No Measure)

Movements:

Air Squat | Push Up | Row

E2MOM x 12 MINUTES
12 DB Box Step-Ups
12 Narrow Stance DB Front Squats

(Score is Weight)

Movements:

Row

5 SETS
:30 Max DB Glute Bridges + :30 Glute Bridge Hold
:30 Max Air Squats + :30 Squat Hold
:30 Jumping Squats + :30 Bottom-Up 1/2 Squat

-Rest 1:00 b/t Sets-

(Score is Reps)

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

Movements:

Air Squat