Workout of the Day

Power Clean for load:
#1: 3 reps

Movements:

Power Clean

II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Row

FOR RECOVERY
1:30 Foam Roll Lat (L)
1:30 Foam Roll Lat (R)
2:00 T-Spine Rolling

(No Measure)

At Home

VIDEO: https://vimeo.com/571704783/de7e06b516

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Movements:

Jump Rope (Single Under) | Walking Lunge

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups

-Rest :30-

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts

(Score is Rounds + Reps)

Movements:

V-Up | Walking Lunge

5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-

*Take 2 steps out & 2 steps back, keep reps low and slow…see Follow Along video for demo.

(No Measure)

Movements:

Burpee | Push Up

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

(No Measure)

NCMOBILITY VIDEO