5/16/2020 - NCGO

DAILY-5 WARM-UP AMRAP x 5 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups (No Measure)

SATURDAY SQUATS EVERY 3:00 FOR 15 MINUTES
10 DB Front Squats
10 DB Front Rack Reverse Lunges
10 DB Front Squats
(Score is Load)

FULL-BODY WORKOUT
AMRAP x 3 MINUTES
Max DB Thrusters
-1:00 Rest
EMOM x 8 MINUTES
MIN 1 - :50 Squat Rotation (From the tall kneeling position, step 1 leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.
MIN 2 - :50 Plank Rotations***From push-up plank, rotate down to elbow plank. Repeat cycle.
-1:00 Rest
AMRAP x 3 MINUTES
Max DB Thrusters **
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Comments

Izzy Wieck

Izzy Wieck 2 months ago / Reply

5/16/2020 - NCGO: 180 reps
Notes: 48 thrusters (10 lbs DB on each hand), 87 total of squat rotations and plank rotations, 45 thrusters.

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