Workout of the Day

3 ROUNDS
20 Single-Unders or DU
5/5 leg swings
10 mountain climbers (10 each side)
5 tuck jumps

Movements:

Kettlebell Swing

Run 1 mile

Movements:

Run

Run 800m @ 70-80% 1 mile run time
REST 3 min
Run 800m @ 70-80% 1 mile run time
REST 3 min
Row 1k @ 70% of your 1K Row time

Movements:

Row | Run

At Home

Video: https://vimeo.com/453687050/fcaed7aae5

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 6 MINUTES
MIN 1 – :45 Plyo Push-Ups
MIN 2 – :45 Supermans

(No Measure)

Movements:

Push Up

2 SETS
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*

* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/497776946/2b76370b94

Movements:

Jump Rope (Double Unders)

Barbell Bettys

3 Rounds for Quality (or 15 minutes)

10 barbell good mornings
10 barbell bent over rows
10 single leg Romanian deadlifts w/KB (5/5)
2/2 Turkish Get Ups

Movements:

Deadlift | Good Morning | Kettlebell Swing | Row | Turkish Get Up

For Time
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press

This is a barbell couplet – you complete 10 of each lift, then 9, then 8, etc. As written, the weight should remain the same across all rounds, and it should be on the moderate/heavy side. “Linda” as written, also includes cleans, but in Bettys we stick to the power lifts in this workout. Time domain on this workout should be around 20-25 minutes.

Movements:

Bench Press | Deadlift