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
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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)
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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
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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
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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:
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Row or Run 200m
10 Wall Balls
20 MB Rotations
Rest 1 min
Movements:
Row | Run | Wall Ball Shot
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