Workout of the Day

10 down to 1
DB Deadlift (50/35)
pushups (2x reps)
squat clean

*Start at 10 reps deadlift, 20 reps pushups, 10 reps clean – next round is 9 reps deadlift, 18 reps pushups, 9 reps clean, etc…

35 min time cap.

Movements:

Clean | Deadlift | Hang Squat Clean | Push Up | Squat Clean

seated v stretch 2 min
happy baby 1 min
spiderman lunge 1 min per side

Movements:

Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
Cardio Choice Until End…

(No Measure)

Movements:

Kettlebell Swing | Run | Walking Lunge

5 SETS ON A 12:00 CLOCK…
8 Double DB “Squatty” Deadlifts*
8 Double DB Slow Front Squats

*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.

(Score is Weight)

Movements:

Deadlift

EMOM x 8 MINUTES
MIN 1 – 8 DB Squat Cleans + Max Double Unders
MIN 2 – Max Squat Hold (Unweighted)

into…

AMRAP x 8 MINUTES
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups

*1 Rep = L + R

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/518820645/dbc65808b4

Movements:

Air Squat | Clean | Dumbbell Squat Clean | Hang Squat Clean | Jump Rope (Double Unders) | Sit-up | Squat Clean