Workout of the Day

5 SETS FOR MAX REPS
1:00 – KB Swings (53/35)|(35/26)**
-Rest :20-
1:00 – Double Unders
-Rest :20-
1:00 – Up-Downs
-Rest :20-

**If still sore from Murph, do Russian KBS
(Score is Reps)

KG KB: (32/24)|(24/16)

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Kettlebell Swing (Russian)

4 Rounds for quality
10 Dead bugs (can scale up to weighted)
10 palloff presses per side
5/5 single leg RDL w/KB

Movements:

Deadlift | Kettlebell Swing

At Home

VIDEO: https://vimeo.com/555043392/9aa9e2bd20

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 8 MINUTES
MIN 1 – :50 Plank Hold
MIN 2 – :50 Up-Downs

(Score is Reps)

4 SETS FOR MAX REPS
1:30 – Burpees Over DB
1:30 – DB Slides
1:30 – Single DB Up-Down + Overhead*

-1:30 Rest b/t Sets-

*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.

(Score is Reps)

Movements:

Burpee

3 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest

(No Measure)

NCMOBILITY VIDEO

Outdoor Boot Camp

Warmup: Run 1 lap
Agility ladder drills

Alt. Groiners
Alt. Reverse Lunges
Air Squats

Forearm and wrist warmup

Movements:

Air Squat | Run | Walking Lunge

MIN 1 – :50 Plank Hold (First 2 rounds: high plank, last 2 rounds: any style)
MIN 2 – :50 to perform 10 glute bridges + max glute bridge hold

Max reps of each complex:
1:00 – Up-down squat slides
1:00 – 4 jumping lunges + 4 air squats
1:00 – Down dog shoulder tap L/R + fire hop

-1:00 Rest b/t Sets-

Movements:

Air Squat | Shoulder Taps | Walking Lunge