Workout of the Day

2 ROUNDS
300m Med. Ball Run
15 Air Squats + 10 Glute Bridge-Ups

Movements:

Air Squat | Run

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:

Back Squat | Row

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:

Back Squat | Row

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)

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:

Burpee | Push Up

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:

Tire Flip