Workout of the Day

AMRAP 30
200m farmers carry
30 situps
20m plate push*
30/25 cal row

*turn around every 5m – use a wooden plate under the bumper plate

Movements:

Row | Sit-up

2 SETS
:45 Quad Foam Rolling (R)
:45 Quad Foam Rolling (L)
1:00 Saddle Stretch

Into…

2 SETS
:45 Doorway Stretch (R)
:45 Doorway Stretch (L)
1:00 Wall Press

At Home

VIDEO: https://vimeo.com/555043522/b86b61fde6

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up

5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold

(Score is Weight)

Movements:

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

AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/554922011/abde071932

Movements:

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