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At Home WOD – Thursday August 27th, 2020

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Full Coach Lead Workout by NCFIT

https://vimeo.com/449237534/3f5055b6cd

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR MAX REPS

1:00 Super Slow DB Deficit Push-Ups*

:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Push Press

(Score is Rounds + Reps)

CFPMOBILITY

Warm-up (No Measure)

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

FOCUS

Lower Thoracic Mobilization

EQUIPMENT

Ball

https://vimeo.com/449469502/1bc9b69a31