Workout of the Day
In 40 mins, complete 5 Rounds of the following:
– 3 Heavy Squat Cleans
– 5 Bench Press
– 20 Heavy KB Swings
– Run 200/Row 250/Bike 10 cal (choice)
– 12 Landmine Rotations (6/6)
(see Athletes Notes)
Movements:
Bench Press | Kettlebell Swing | Row | Run | Squat Clean
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At Home
NCGO ATHLETE VIDEO
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs
(No Measure)
Movements:
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4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)
(Score is Weight)
Movements:
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AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/505046431/fd1730256b
Movements:
Sit-up | Snatch | Walking Lunge
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