Workout of the Day

FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(115/75)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(135/95)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(155/105)

-15:00 Time Cap-

(Score is Time)

Movements:

Air Squat | Deadlift | Jump Rope (Double Unders)

Row 2k at 60-70% Effort

Movements:

Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

EMOM x 6 MINUTES
MIN 1 – :50 Controlled Sit-ups
MIN 2 – :50 Diamond Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

2 SETS
ON A 10:00 CLOCK…
2:00 Cardio Choice
30 Glute Bridges
20 Weighted Sit-Ups
30 Crossbody Mountain Climbers
20 Step Ups
30 Alt V-Ups
20 Up-Downs
Max Cardio Choice in remaining time

-Rest 1:00 b/t Sets-

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/534109868/b5388e6bca

Movements:

Sit-up | V-Up

Barbell Bettys

Box Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

Movements:

Box Squat

20-15-10-5

Air Squats
Kettlebell Swings
Mountain Climbers

Run 200m between each round

Movements:

Air Squat | Kettlebell Swing | Run