Workout of the Day

AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Kettlebell Swing (Russian)

3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**

*KB held on same side as “back” leg
**Switch arms as needed

(Score is Weight)

Movements:

Kettlebell Swing

At Home

Video: https://vimeo.com/465801463/b6e24b1b5f
2:00 Cardio Choice

into…

3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

(No Measure)

Movements:

Walking Lunge

E2MOM x 14 MINUTES
10 Squat Rotations
10 Goblet Squats

(Score is Weight)

EVERY 4:00 x 5 SETS
10/10 Jumping Lunges*
15 Goblet Squats
20 Quad Heel Taps
30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other.

(Score is Weight)

NC MOBILITY: https://vimeo.com/465999659/e0822f8c0a

Movements:

Jump Rope (Double Unders) | Walking Lunge

Outdoor Boot Camp

You’re going to be working at a moderate pace for a longer period of time than we normally workout, so pace slow early, and empty the tank the last 10 minutes. When I say “easy jog” I mean “easy jog”. The time domains decrease as the intensity increases, so you’ll only be working at a challenging pace for the last 8 minutes.

AMRAP 14:
Easy Jog **in between each** of
30 burpees
30 dead bugs
30 Plank Jacks
30 Walking Lunges
30 Air squats
30 Russian Taps

Start where you left off
AMRAP 12:
Moderate Jog **in between each** of
30 burpees
30 dead bugs, 5 Burpees
30 Plank Jacks, 5 Burpees
30 Walking Lunges , 5 Burpees
30 Air squats, 5 Burpees
30 Russian Taps, 5 Burpees

Start where you left off
AMRAP 10:
Challenging Jog **in between each** of
30 burpees
30 dead bugs, 10 Burpees
30 Plank Jacks, 10 Burpees
30 Walking Lunges , 10 Burpees
30 Air squats, 10 Burpees
30 Russian Taps, 10 Burpees

Movements:

Air Squat | Burpee | Deadlift | Run | Walking Lunge