Workout of the Day

4 Rounds for time:
800m run
rest 1 min
400m run
rest 2 min

Record total time

Movements:

Run

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE
Max Reverse Lunges

into…

AMRAP x 1 MINUTE
Max DB Upright Rows

into…

AMRAP x 1 MINUTE
Max High Knees

into…

AMRAP x 1 MINUTE
Max Push-ups

(No Measure)

Movements:

Push Up | Row | Walking Lunge

AMRAP x 3 MINUTES
10 Tuck Jumps
20 Plank Shoulder Taps
40 Single Unders

-:30 Rest-

AMRAP x 3 MINUTES
10 Tuck Jumps
20 Plank Shoulder Taps
40 Single Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Single Under) | Shoulder Taps

EMOM x 24 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Quad Heel Taps
MIN 3 – :50 Double Unders
MIN 4 – :50 Squat Rotations

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/536461476/1db9bd6700

Movements:

Jump Rope (Double Unders)