Workout of the Day

5 ROUNDS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Reverse Lunges (50/35)|(35/20)
1:00 – Alt. DB Hang Snatch
1:00 – Strict Pull-Up

(Score is Reps)

KG DB: (22.5/15)|(15/10)

Movements:

Pull-up (Kipping) | Row | Snatch | Walking Lunge

EMOM x 5 MINUTES
:25 Banded Tricep Pull-Downs + :25 Banded Straight Arm Lat Push-Down Hold

(No Measure)

At Home

VIDEO: https://vimeo.com/560539824/1c2f3b1ae2

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Movements:

Snatch

EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press
MIN 2 – Max Super Slow* DB Bent Over Row

*Super Slow = Slow on the way down and up

(Score is Total Reps)

Movements:

Row

EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down*
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups

-Rest 2:00-

EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups

*Alternate arms each rep

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/495835688/a1f83298b7

Movements:

Sit-up | Snatch