Workout of the Day

5 Rounds:

2 Pause Front Squats (*3 sec pause @ bottom)
+ 4 back squats

Complete one round every 3 minutes

Movements:

Front Squat

5 Rounds For Time:
15 Front Squats (75/55)
15 bar-facing burpees

Movements:

Burpee | Front Squat

At Home

VIDEO : https://vimeo.com/434796948/a4a084b4e1

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

Movements:

Push Up

AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold

(Score is Rounds + Reps)

EMOM x 5 MINUTES
12 Weighted Sit-Ups*

*Hold DB across chest

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/545254645/6a5de8f591

Movements:

Sit-up

Outdoor Boot Camp

Warmup: Run 1 lap of field
Dynamic stretches

AMRAP 5:
10 lunges
10 narrow stance squats
10 squat thrusts

Movements:

Row | Run | Walking Lunge

MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

Movements:

Push Up

20 Up-Downs
20 Shoulder taps
20 Glute Bridge-Ups
20 Jumping jack + air squat

Movements:

Air Squat | Shoulder Taps