Workout of the Day

2 Rounds (6 min)
0:20 double under attempts
3 kip swings
0:20 DU practice
3 knees to elbows or TTB
0:20 DU practice
3 pullups

(No Measure)

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Knees-to-Elbows | Pull-up (Kipping)

FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

-15:00 Hard Cap-

(Score is Time)

Movements:

Burpee | Jump Rope (Double Unders) | Pull-up (Kipping)

In 12 min perform for quality:
3 Rounds
5/5 Bulgarian split squat
10 bench press

*bench press can be performed as DB floor press for those that don’t want to share benches.

*record bench press weight

Movements:

Bench Press

At Home

VIDEO: https://vimeo.com/557828232/fa2c4f9eba

1:00 Cardio Choice

into…

3 SETS
:30 DB Strict Press
:30 Goblet Squats

into…

AMRAP x 1 MINUTE
Max Alt. V-ups

(No Measure)

Movements:

Shoulder Press (Strict) | V-Up

5 SETS FOR MAX REPS
1:00 – DB Push Press
-:30 Rest-
1:00 – DB Pull Overs
-:30 Rest-

(Score is Reps)

Movements:

Dumbbell Press

7 SETS
AMRAP x 2 MINUTES
5 Up-Downs
10 DB Push Press
20 Double Unders

-:30 Rest b/t Sets-

*Pick-up where you left off

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/557773140/63714a0a7b

Movements:

Dumbbell Press | Jump Rope (Double Unders)