Workout of the Day

3 SETS FOR QUALITY
12 Single KB Bottom Up Curls
15 DBL KB Glute Bridge Floor Press

(Score is Weight)

Movements:

Kettlebell Swing

4 SETS FOR MAX REPS
1:00 – DB Hang Power Cleans (35/20)|(20/15)
1:00 – Alt. Lateral Skaters
1:00 – DB Devils Press
1:00 – Wall Sit Hold

(Score is Reps)

Movements:

Clean | Dumbbell Hang Power Clean | Hang Power Clean | L-Sit | Power Clean | Power Clean and Push Jerk

At Home

Video: https://vimeo.com/481463757/7c25a7be58

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE
Max Reverse Lunges

into…

AMRAP x 1 MINUTE
Max DB Upright Rows

into…

AMRAP x 1 MINUTE
Max High Knees

into…

AMRAP x 1 MINUTE
Max Push-ups

(No Measure)

Movements:

Push Up | Row | Walking Lunge

AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs

-Rest 1:00-

AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs

(Score is Rounds + Reps)

Movements:

Deadlift

AMRAP x 20 MINUTES*
1 DB Deficit Push-Up
2 DB Hang Power Clean
3 Burpees

*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.

(Score is Rounds + Reps)

NC Mobility: https://vimeo.com/480939083/11a1055a9e

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up

Barbell Bettys

10 x 3 Deadlift
Run 200m
Rest :60

Movements:

Deadlift | Run

2 Rounds – :45 work/:15 rest
Plank
Hollow Hold
Penguin Taps
Deadbugs