Workout of the Day

Front Squat for load:
#1: 3 reps

Movements:

Front Squat

AMRAP 3
Wall balls (20/14)

Movements:

Wall Ball Shot

At Home

VIDEO : https://vimeo.com/571706085/ba18eeef77

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press

*As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo

(Score is Weight)

Movements:

Row

EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/489579192/0957f17d8a

Movements:

Dumbbell Swing | Kettlebell Swing | Sit-up