Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

7 ROUNDS FOR TIME
7 Back Squats (115/75)|(75/55)
7 Push Press
7 DB Thrusters (50/35)|(35/20)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
KG DB: (22.5/15)|(15/9)

Movements:

Back Squat | Box Jump | Knees-to-Elbows | Pull-up (Kipping) | Push Press | Push Up | Thruster

3 SETS
10 DB Front Raises
10 DB Lateral Raises
15 DB Strict Press

-Rest 2:00 b/t Sets-

(Score is Weight)

Movements:

Shoulder Press (Strict)

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 6 MINUTES
8 Burpee + Extra Push-Up
10 Plank Rotations
12 Slow Deadbugs

(Score is Rounds + Reps)

Movements:

Burpee | Deadlift | Push Up

TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Air Squats
TABATA 2 – Tuck-Ups
TABATA 3 – Cardio Choice
TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/495836420/44b8c82ebd

Movements:

Air Squat

Barbell Bettys

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Movements:

Back Squat

AMRAP 10
7 Back Squats
7 Push Press
7 Thrusters
7 Ring Rows
7 Hand Release Push-Ups

Movements:

Back Squat | Push Press | Push Up | Ring Row | Row | Thruster