Workout of the Day

3 SETS
12 Slow Single DB Curls
-Rest :30-
12 Alt. Single DB Deficit Push-Ups
-Rest :30-
20 Slow Deadbugs*

*DB Deadbug optional.

-Rest 1:30 b/t Sets-

(Score is Weight)

Movements:

Deadlift | Push Up

EVERY 3:30 FOR 4 SETS
400m Run
Max DB Man Makers (35/20)|(20/15)

-No Additional Rest b/t Sets-

(Score is Rounds + Reps)

Movements:

Man Maker | Run

IN TEAMS OF 2…

AMRAP x 14 MINUTES*
P1: 400m Run
P2: Max DB Man Makers (35/20)|(20/15)

*Partner 1 will complete a 400m Run while P2 completes Max Man Makers. Then switch.

(Score is Reps)

Movements:

Man Maker | Run

At Home

Video: https://vimeo.com/477612636/e838a13f7c
2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 – Burpee + Extra Push-Up
MOVT 2 – Alt V-Ups

(Score is Reps)

Movements:

Burpee | Push Up | V-Up

AMRAP x 12 MINUTES
20 Tuck-Ups
20 Plank Rotations
20 Supermans
1:00 Cardio Choice

-Rest 1:00-

AMRAP x 12 MINUTES
20 V-Ups
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice

(Score is Rounds + Reps)

NC Mobility: https://vimeo.com/478276940/73e4282094

Movements:

V-Up | Walking Lunge

Barbell Bettys

Every 1:30 for 7 rounds
5 Push Press
Start at a light weight and build to a moderate weight

We’re going to dial in on form today with the lighter weights: short, vertical dip, power out of the dip, and using that power to drive the bar overhead.

Movements:

Push Press | Ring Dip

21-15-9
DB Thrusters
See Saw Alternating DB Rows
Farmers Carry with DBs around block

Rest for your grip 1:00 between sets

Movements:

Dumbbell Thruster