Workout of the Day

AMRAP x 25 MINUTES*
30/25 Cal Row
30 Sit-Ups
15 DB Arnold press
10 Chin-Ups

*Complete workout for quality.

(Score is Rounds + Reps)

Movements:

Row | Sit-up

2-3 SETS
1:00 Rower Pike-Ups
-:30 Rest-
1:00 Hollow Hold

-Rest 1:30 b/t Sets-

(No Measure)

Movements:

Row

At Home

Video: https://vimeo.com/548228755/96663b9f56

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
2 Alt Spiderman

(No Measure)

Movements:

Push Up | Sit-up

AMRAP x 5 MINUTES
5 Squat Thrusts
5 Sit-Thru (L)
5 Squat Thrusts
5 Sit-Thru (R)

(Score is Rounds + Reps)

2 SETS*
ON A 6:00 RUNNING CLOCK…
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice

Immediately into…

AMRAP x 6 MINUTES
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jumps

-Rest 2:00 b/t Sets-

*Each Set is 12:00 total working time

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/548571441/4132c0e91f

Movements:

Dumbbell Hang Snatch | Run | Snatch

Barbell Bettys

3 Rounds for Quality
10 Single Arm DB Bench Press (5/5)
8 DB Flys
10 DB Row (5/5)

Movements:

Bench Press | Row

E2MOM x 10 MINUTES
12 DB March
6 DB Thrusters

(Score is Weight)

Movements:

Thruster

2 Rounds
:40 seconds work / :20 second rest
Deadbugs
Penguin Taps
Hollow Hold
Plank

Movements:

Deadlift