Workout of the Day

Library Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Deadlift

5 ROUNDS FOR TIME
13 Russian KB Swing (70/53)|(53/35)
11 Up-Down Box Step-Up (24/20)
9 Library Deadlifts (185/125)|(135/95)
7 Strict Pull-Ups

(Score is Time)

KG KB: (32/24)|(24/16)
KG BB: (85/60)|(60/42.5)

Movements:

Deadlift | Kettlebell Swing | Kettlebell Swing (Russian) | Pull-up (Kipping)

At Home

Video: https://vimeo.com/548230513/55e65eac23

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

4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

Movements:

Push Up | Row | Shoulder Press (Strict)

AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/536463322/6897453717

Movements:

Dumbbell Press | Split Jerk

Outdoor Boot Camp

Run 600m
Dynamic Warm Up
Dynamic Stretching

Movements:

Run

10 Up Downs
20 Air Squats
30 Dead Bugs
Short Run

Movements:

Air Squat | Deadlift | Run

25 Push Ups
300m Run
50 Glute Bridges
50 Air Squats
50 Alt. Lunges
300m Run
25 Up Downs

Movements:

Air Squat | Push Up | Run | Walking Lunge