Workout of the Day
5 Rounds:
2 Pause Front Squats (*3 sec pause @ bottom)
+ 4 back squats
Complete one round every 3 minutes
Movements:
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5 Rounds For Time:
15 Front Squats (75/55)
15 bar-facing burpees
Movements:
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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:
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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:
—
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)
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EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/545254645/6a5de8f591
Movements:
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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
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MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold
Movements:
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20 Up-Downs
20 Shoulder taps
20 Glute Bridge-Ups
20 Jumping jack + air squat
Movements:
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