Workout of the Day

3 SETS
:40 KB Toe Touches (Athlete Choice)
-Rest :20-
:40 Russian Twists
-Rest 1:20-

-No Additional Rest b/t Sets-

(No Measure)

Movements:

Kettlebell Swing

5 ROUNDS FOR QUALITY
8/8 SA KB Upright Rows (Athlete Choice)*
10/10 SA Russian KB Swing
12 Plate OH Lunges (Athlete Choice)
250/200m Row
200m Run (EZ Pace)

*Keep weight moderate.

(Score is Time)

Movements:

Kettlebell Swing | Row | Run | Walking Lunge

At Home

VIDEO : https://vimeo.com/551827901/fef7d4ebdd

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 6 MINUTES
10 Hand Release Push-ups + Max Shoulder Taps

(No Measure)

Movements:

Push Up | Shoulder Taps

EMOM x 24 MINUTES
MIN 1 – :50 Moderate Pace Cardio Choice
MIN 2 – :50 Weighted Russian Twists
MIN 3 – :50 DB Renegade Row
MIN 4 – :50 Burpees

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/552482988/963867c7b7

Movements:

Burpee | Row

Barbell Bettys

Take time to find your current 1 rep max Deadlift

Movements:

Deadlift

5 Deadlifts
7 Air Squat + Step-Up R/Step-Up L
9 Jumping Pull-Ups

Movements:

Air Squat | Deadlift | Pull-up (Kipping)