Workout of the Day

5-4-3-2-2-1-1

Movements:

Shoulder Press (Strict)

AMRAP 15
10 hand release pushups
15 KBS (53/35)
20/15 cal row

Movements:

Kettlebell Swing | Push Up | Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Toe Taps
20 Russian Twists
10 Up-Downs

(No Measure)

AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Single Under) | Shoulder Taps

AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges

(Score is Rounds + Reps)

Movements:

Burpee | Walking Lunge

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)

then…

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