Workout of the Day

4 ROUNDS
4 Burpee Broad Jumps
8 Arm Haulers
4 Bodyweight Good Mornings
8 Alt. Reverse Lunges

Movements:

Burpee | Good Morning | Walking Lunge

3 SETS FOR QUALITY
20 Alt. Tempo DB Floor Press (1111)
20 Alt. Tempo DB Bent Over Rows (1111)
20 Slow Deadbugs*
1:00 Row (EZ Pace)**

*Option to hold Single DB OH.
**Nasal Breathing Only.

(Score is Weight)

Movements:

Deadlift | Row

FOR TIME
60 Single KB Reverse Lunges (53/35)|(35/26)*
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups

*Athletes can hold KB in Front Rack, Goblet, Suitcase, or OH Position.

(Score is Time)

KG KB: (24/16)|(16/12)

Movements:

Kettlebell Swing | Sit-up | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
8 Inch Worms
8 Sit-ups
8 Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

ON A 6:00 CLOCK…
2:00 Cardio Choice
10 Plank Rotations
8 Up-Down Mountain Climbers
6 Lunge + Lunge + Push-Up
Max Cardio in Remaining Time…

(No Measure)

Movements:

Push Up | Walking Lunge

5 SETS FOR MAX REPS
1:00 Burpee + Extra Push-Up
1:00 Russian Twists
1:00 Alt Sit-Thrus
1:00 Walking Lunges
1:00 Tuck-Ups

– Rest 1:00 –

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/505045784/647269e1b6

Movements:

Burpee | Push Up | Walking Lunge

Barbell Bettys

5 x 6-8 reps
Bench Press and Pendlay Row
5th set = max reps

Movements:

Bench Press | Row

5 Burpees
10 Sit Ups
15 Kettlebell Swings

Movements:

Burpee | Kettlebell Swing | Sit-up