Workout of the Day
2 ROUNDS
300m Med. Ball Run
15 Air Squats + 10 Glute Bridge-Ups
Movements:
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EMOM x 8 MINUTES
MIN 1 – 5 Back Squats*
MIN 2 – :40 Row**
*Increase weight each set. Set 3 should be workout weight, Set 4 should be slighlty above.
**Increase pace each set.
(Score is Weight)
Movements:
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FOR TIME
1500m/1200m Row
20 Back Squats (135/95)|(95/65)
1000m/800m Row
15 Back Squats
500m/600m Row
10 Back Squats
-Hard 20:00 Cap-
(Score is Time)
Movements:
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At Home
Video: https://vimeo.com/425371037/a7a76322e3
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers
(No Measure)
Movements:
Burpee | Jump Rope (Single Under)
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4 SETS
AMRAP x 2 MINUTES
Max Reps of…
SETS 1 & 3 = “Strict” Burpees*
SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump**
*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump
**1 Rep = All 3 Movements Combined
-No Rest b/t Sets-
(Score is Reps)
Movements:
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3 SETS
:30 – Squat Thrusts*
:30 – Lateral Hops Over DB
:30 – Mountain Climbers
1:30 – Cardio Choice
1:00 – Squat Thrusts
1:00 – Lateral Hops Over DB
1:00 – Mountain Climbers
1:30 – Cardio Choice
-Rest 1:00 b/t Sets-
*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.
NCMOBILITY VIDEO
https://vimeo.com/491735717/b52ea1dece
Movements:
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