Workout of the Day

4 SETS
20 Box Jump Overs (20)
15 DB Push Press (50/35)|(35/20)
100m DB Suitcase Carry

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

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

Movements:

Box Jump | Dumbbell Push Press | Push Press

10 SETS (:20 ON/ :10 OFF)
Max DB Floor Press (Athlete Choice)

(Score is Total Reps)

At Home

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)

Movements:

Burpee | Ring Dip | Run | V-Up

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)

VIDEO : https://vimeo.com/434810906/0cd19da1c6

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/545252902/7cf5819d03

Movements:

Burpee | Ring Dip | Run | V-Up

Barbell Bettys

3 Overhead Squats EMOM (Every Minute On the Minute for 10 minutes)

If you’ve done this before, take some time to warm up to a medium-to-heavy set of 3. If you’re new to OH Squats, we’ll use this time to work on technique.

Movements:

Overhead Squat

5 Burpees
10 Push Press (DB or BB)
15 Sit Ups

Movements:

Burpee | Push Press | Sit-up