Warm-Up
1:00 Cardio Choice
into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest
(No Measure)
Strength
EMOM x 10 MINUTES
MIN 1 – :50 Max Slow DB Renegade Row*
MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps
*No Push-Up in Renegade Row.
(Score is Load)
Workout
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Front Squat*
MIN 2 – :50 Max DB Slides
MIN 3 – :50 Max Burpees Over DB
*Hold DB Across Chest.
(Score is Reps)
Bros, Babes, and Non-Binaries Zoom After Party @8am/7pm + NCMOBILITY
#BackToBasics
4min AMRAP
5 Squats
10 Pushups
15 V-Situps
then…
NCMOBILITY – TFL Mobilization
* Get the link on our SugarWOD calendar *
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