Workout of the Day

4 SETS FOR QUALITY*
5 SA KB Upright Row
4 SA KB Swing
3 Hang KB Snatch

*Complete all reps on one side, then complete all reps on the other side.

(Score is Weight)

Movements:

Kettlebell Swing | Row | Snatch

AMRAP x 14 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing (53/35)|(35/26)

(Score is Rounds + Reps)

Movements:

Kettlebell Swing | Pull-up (Kipping) | Push Up

At Home

Video https://vimeo.com/475277563/2b8e886db4
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 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 Quadruped Hold

(Score is Weight)

Movements:

Front Squat

E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters

-Rest Remainder b/t Sets-

(Score is Weight)
NCMOBILITY https://vimeo.com/476012667/e97edd945f

Movements:

Thruster

Outdoor Boot Camp

You’re guaranteed to win when all the players are on your team!

Dynamic Stretching
1x:30
Inchworms
Lunges around the clock
Curtsey Squats

Cardio Warm-Up
AMRAP 6
Easy jog
20 Squats
20 Toy Soldiers
20 Jumping Jacks
20 Butt Kicks
20 Hi Knees

One at a time, each person runs a loop, when they get back they call out the next person to run.
In the meantime, everyone else does:
n Plank elbow taps, and knees cross to elbow
n Hand Release pushups
n OH Squats
n bicep curl into military press into tricep extensions
n up downs
After the run, start back at 1.
Everyone runs at least twice.

Movements:

Push Up | Run | Walking Lunge