Workout of the Day

Front Squat 7×3

*Perform 3 reps every 2:00

Movements:

Front Squat

2-4-6-8-10….and so on…
thrusters (95/65)
lateral burpees over the bar

Score = total reps

Movements:

Burpee | Thruster

At Home

NCGO ATHLETE VIDEO

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

6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

(Score is Weight)

Movements:

Shoulder Press (Strict)

3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/497774738/192855c909

Movements:

Hollow Rock | Row

Outdoor Boot Camp

Run 600m

Dynamic Warm up

Movements:

Run

2 Rounds, 1 min each::

1. Scap Push Up + Down Dog
2. Rotating Shoulder Stretch + Glute Bridge
3. Push Up + Side Opener
4. Rest 1 Min

Movements:

Push Up

Series of wrist stretches

10 minutes of inversion practice

-Kicking up
-Wall walks (to your comfort level)
-Head stands

Movements:

Wall Walks

2 Wall Walks
12 Air Squats
22 Sit Ups

Movements:

Air Squat | Sit-up | Wall Walks