Workout of the Day

200m Run w/ plate (45/25)
20 Step Ups w/ plate (45/25)
200m Single Arm farmer’s carry (switch at 100m)
20 plate situps (plate above chest and then goes OH as you sit-up)

Movements:

Run | Sit-up

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

EVERY 3:00 x 3 SETS
12 Controlled Sit-Ups
12 Diamond Push-ups

(No Measure)

Movements:

Push Up | Sit-up

AMRAP x 15 MINUTES*
30 Double Unders
20 Sit-Ups
10 Single DB Russian Swings

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/480939083/11a1055a9e

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Sit-up

Barbell Bettys

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps

Movements:

Deadlift

4 Rounds / 1 minute each:
> OH walking lunges w/plate
> Box jumps/step ups
> Wall Sit
> Plank Hold

Movements:

Box Jump | L-Sit | Walking Lunge