Workout of the Day

AMRAP x 17 MINUTES
5 Strict Pull-Ups
7 Strict Press (75/55)|(65/45)
10 Burpees
12 Back Rack Lunges

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

Movements:

Back Rack Lunge | Burpee | Pull-up (Kipping) | Walking Lunge

3 SETS*
7 Barbell Bottom Up Curls
7 Barbell Top Down Curls
7 Barbell Full Curls

*After a full set complete 30 Slow Banded Tricep Press Downs.

-Rest As Needed b/t Sets-

(Score is Weight)

At Home

VIDEO: https://vimeo.com/555042765/49674f2da6

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)

AMRAP x 7 MINUTES
10 Controlled Sit-ups
15 Glute Bridge-ups
30 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Sit-up

2 SETS
AMRAP x 12 MINUTES
12 Alt. DB Suitcase Step-ups
30 Double Unders
12 DB Renegade Rows
30 Double Unders
12 Weighted Sit-ups
30 Double Unders

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/554922011/abde071932

Movements:

Jump Rope (Double Unders) | Row | Sit-up

Barbell Bettys

4 Rounds

4 Front Squat/7 Back Squat

You will rack up for your 4 front squats, re-rack, and then immediately rack up for your back squats.

We’ll build in plenty of rest between these big sets.

Movements:

Back Squat | Front Squat

Row or Run 200m
10 Wall Balls
20 MB Rotations
Rest 1 min

Movements:

Row | Run | Wall Ball Shot