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

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:

Run

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:

Row

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