Workout of the Day

AMRAP 12
6 Up-down DB step ups (45/25)
12 SA DB Hang clean & jerk (45/25) *12 each arm
18 medball situps (20/14)

REST 2:00

AMRAP 12
30 mountain climbers (R/L = 1)
20 Hang DB Snatch (45/25 * switch every 5 reps)
10 box jumps

Movements:

Box Jump | Clean | Clean & Jerk | L-Sit | Sit-up | Snatch

At Home

VIDEO: https://vimeo.com/551821161/aac173d28c

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

EVERY 3:00 x 4 SETS
1:00 – DB Goblet Forward Lunges
1:00 – 1 + 1/2 DB Goblet Squat
1:00 – Plank Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Movements:

Walking Lunge

ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit*

-1:00 Rest-

4 SETS FOR MAX REPS
1:00 – Goblet Step-ups
1:00 – Single DB Goblet Swing

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit

*Use a Single DB or Odd Object.

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/552482988/963867c7b7

Movements:

Box Jump | Dumbbell Swing | Kettlebell Swing | L-Sit | Run