Workout of the Day

5 Bench Press
10 palloff press (each side)
10 barbell roll outs
5 feet elevated ring rows
200m farmers carry (50/35)

Movements:

Bench Press | Ring Row | Row

Coach’s Choice!

*Hit some targeted hip/low back mobility for 5 min*

At Home

VIDEO : https://vimeo.com/568787654/b5e8a3ca69

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)

Movements:

Dumbbell Swing | Kettlebell Swing

5 SETS ON A 15:00 CLOCK…
12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row
12 Shoulder Taps

(Score is Weight)

Movements:

Row | Shoulder Taps

EMOM x 16 MINUTES
MIN 1 – :45 Max Alt Reverse DB Suitcase Lunges
MIN 2 – :45 Max Renegade Row
MIN 3 – :45 Max DB G2OH
MIN 4 – :45 Crossbody Mountain Climbers

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/499889832/99b618b302

Movements:

Row | Walking Lunge