Workout of the Day

EMOM x 12 MINUTES
MIN 1 – :45 Single DB Curls
MIN 2 – :45 Single DB OH Tricep Extension
MIN 3 – :45 Single DB Lat Pull-Over

(Score is Weight)

5 ROUNDS FOR TIME
200m Run
8 goblet lunges (53/35)
12 Up-Downs
8 TTB

(Score is Time)

Movements:

Run | Toes-to-Bar | Walking Lunge

At Home

VIDEO: https://vimeo.com/566423941/72ee35d5d7

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

(No Measure)

Movements:

Burpee | Deadlift | Dumbbell Deadlift | Row

4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

Movements:

Push Up | Row

AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/497775637/020c0c627f

Movements:

Burpee | Deadlift | Dumbbell Deadlift