Workout of the Day

FOR TIME*
50 Shoulder to Overhead (135/95)|(95/65)
75 Knees to Elbow
2000m Run

*Partition reps as needed and complete in any order.
**Example Suggested Breakdown…
5 ROUNDS
10 S2OH
15 K2E
400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Movements:

Knees-to-Elbows | Push Press | Run

5/5 DB Step Ups*
10 barbell bent over rows
10 DB Hip Bridges**

*Step ups – hold DB like farmer’s carry
**Hold DB on hips while performing hip bridges – focus on squeezing glutes at top

Score: Weight on each set of bent over rows

Movements:

Row

At Home

VIDEO : https://vimeo.com/434803071/b34ed9365a

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

E2MOM x 12 MINUTES
12 DB Hang Clusters

(Score is Weight)

4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest

-1:00 Rest b/t Sets-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/545251958/e259980ba1

Movements:

Clean | Dumbbell Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk