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:

Back Squat | Box Jump

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:

Row

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:

Kettlebell Swing

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:

L-Sit

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:

Walking Lunge