Workout of the Day

For time:
•20 Deadlifts 275/185 lbs
•Run 400m
•20 KB swings 2pood
•Run 400m
•20 Overhead Squats 115/80 lbs
•Run 400m
•20 Burpees
•Run 400m
•20 Pullups Chest-to-Bar
•Run 400m
•20 Box jumps 24/20″
•Run 400m
•20 DB Squat Cleans 45 lbs each
•Run 400m

Movements:

Deadlift | Run | Kettlebell Swing | Overhead Squat | Burpee | Pull-up (Kipping)

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

E2MOM x 10 MINUTES
12 DB Death March
6 DB Thrusters

(Score is Weight)

Movements:

Thruster

EMOM x 18 MINUTES
MIN 1 – :50 Air Squats
MIN 2 – :50 DBL DB Deadlifts
MIN 3 – :50 Squat Thrusts*

*See video for demo

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/525147654/3793f1cbec

Movements:

Deadlift | Dumbbell Deadlift