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At Home WOD – Friday August 28th, 2020

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Full Coach Lead Workout by NCFIT

https://vimeo.com/449272009/6e4b2afd05

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (No Measure)

4 SETS ON A 12:00 CLOCK…

10 DB Manmakers

20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 ON/:10 OFF)

TABATA 1 – Cardio Choice

TABATA 2 – Single Arm DB Hang Power Clean*

TABATA 3 – Single Arm DB Push Jerk*

TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

Finisher + CFPMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s CFPMOBILITY from NCFIT and The Ready State!

FOCUS

Basic Lat Mobilization

EQUIPMENT

Roller or Ball

https://vimeo.com/449485928/e38d7e119c