Workout of the Day

12 SETS
1 DB Devils Press (50/35)|(35/20)
2 DB Front Rack Lunges
3 DB Push Press
4 DB Suitcase Step-Ups (24/20)

-Rest :30 b/t Sets-

(Score is Total Time)

KG DB: (22.5/15)|(15/9)

Movements:

Walking Lunge

3 SETS FOR QUALITY*
12 Weighted Arm Haulers
12 Bent Over DB Reverse Flyes
12 DB Front Raises
12/12 KB Side Bends

-Rest As Needed b/t Sets-

*Keep weight Light.

(Score is Weight)

Movements:

Kettlebell Swing

At Home

NCGO ON-DEMAND VIDEO

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

3 SETS (:45 ON / :15 OFF)
Bird Dogs

-1:00 Rest-

3 SETS (:45 ON / :15 OFF)
Supermans

(Score is Reps)

ON A 3:00 RUNNING CLOCK
Max Single DB Burpees

-1:00 Rest-

AMRAP x 15 MINUTES
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK
Max Single DB Burpees

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/516326106/e74d39b259

Movements:

Burpee | Ring Dip | Run | V-Up

Barbell Bettys

6 Rounds of:

In 1 min . . .

5 Ring Rows
10 Air Squats
Max Kettlebell Toe Taps
then . . . rest :30

Score is number of KB Toe Taps

Movements:

Air Squat | Ring Row

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Deadlift