Workout of the Day

• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (white/green)
• 50 Walking Lunges (1 is 1)
• 50 Knees to elbows (elbow/armpit)
• 50 Push press (empty bar)
• 50 Bent over rows (empty bar)
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders (Penguin taps)

Movements:

Box Jump | Burpee | GHD Back Extension | Kettlebell Swing | Knees-to-Elbows | Pull-up (Jumping) | Push Press | Walking Lunge | Wall Ball Shot

At Home

VIDEO: https://vimeo.com/566426270/fe14b6213f

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
8 Bent Over Rows
8 Sit-ups
8 DB Floor Press

(No Measure)

Movements:

Row | Sit-up

AMRAP x 3 MINUTES
10 Slow Deadbugs
10 Slow Leg Lifts
10 Supermans

-Rest 1:00-

AMRAP x 3 MINUTES
10 Slow Deadbugs
10 Slow Leg Lifts
10 Supermans

(Score is Rounds + Reps)

Movements:

Deadlift

AMRAP x 10 MINUTES
20 Crossbody Mountain Climbers
15 Glute Bridges
10 Diamond Push-Ups

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 Bicycle Crunches
MIN 2 – :45 Squat Rotations
MIN 3 – :45 Mountain Climber Up-Down*

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

(No Measure)

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

Movements:

Push Up | Run