Workout of the Day
FOR TIME
30 Back Squats (135/95)|(95/65)
50 Up-Down Box Jump Overs (20)
30 Front Squats
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Movements:
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4 Rounds for Quality
5/5 DB Bulgarian split squats
5-10 strict chin ups
10/10 single arm DB Bent over row
*record weight lifted for bent over row
Movements:
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
Movements:
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EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – :45 Wall Sit
(Score is Weight)
Movements:
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4 SETS FOR MAX REPS
1:00 – Max Jumping Air Squats
:30 Active Squat Hold
1:00 – Max Front Rack Reverse Lunges
:30 Active Squat Hold
-Rest 1:30 b/t Sets-
(Score is Reps)
NCMOBILITY VIDEO
https://vimeo.com/521642148/35b14c1da2
Movements:
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