Workout of the Day

AMRAP 24
400m Run w/ plate (25/15)
40 situps
30 Russian KBS (1.5/1 pood)
20 Plate OH reverse lunges (use same plate as you run with)

Movements:

Kettlebell Swing | Kettlebell Swing (Russian) | Run | Sit-up | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 3 MINUTES
12 Push-Up
24 Glute Bridges

-Rest :30-

AMRAP x 3 MINUTES
12 Push-Up
24 Supermans

(Score is Rounds + Reps)

Movements:

Push Up

5 SETS
AMRAP x 4 MINUTES
20 Double Unders
3 DB Devil’s Press
10 Plank Rotations
3 DB Devil’s Press

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/521642387/3dac6d567e

Movements:

Jump Rope (Double Unders)

Barbell Bettys

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

Movements:

Push Press

3 Rounds for Time (or not!)
… 10 Push Press (fast & light)
… Run 200m
…12 Alt. Goblet Lunges (forward or reverse)

Movements:

Run | Walking Lunge