Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 16 Alt. DB Goblet Cossack Squats or DB Goblet Curtsey Squats
MIN 2 – 8/8 DB Upright Row
MIN 3 – :40 DB Slides

(Score is Weight)

Movements:

Row

AMRAP x 14 MINUTES
100m DBL DB Suitcase Carry (50/35)|(35/20)
15 Push-Ups
20 Single DB Front Rack Reverse Lunges

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Movements:

Push Up | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

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)

ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 – Burpee + Extra Push-Up
MOVT 2 – Alt V-Ups

(Score is Reps)

Movements:

Burpee | Push Up | V-Up

AMRAP x 12 MINUTES
20 Tuck-Ups
20 Plank Rotations
20 Supermans
1:00 Cardio Choice

-Rest 1:00-

AMRAP x 12 MINUTES
20 V-Ups
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/513137188/dcddbb81cb

Movements:

V-Up | Walking Lunge

Barbell Bettys

AMRAP, on 8 minute clock:

Row 200
10 plank shoulder taps
5 up/down dog cycles
10 seated z-press with KB (5/5)
10 KB swings

Movements:

Kettlebell Swing | Row | Shoulder Taps

In 7 rounds:

Start with 5 strict press
Add weight each round of 5 reps until you have to switch to push press
Continue to add weight through rounds of push press as long as form holds

Movements:

Shoulder Press (Strict)

100 singles

Then 4 rounds:
15 Wall Balls
20 Medball sit ups or rotations
25 Glute bridges

100 singles

Movements:

L-Sit | Sit-up | Wall Ball Shot