LND

Day 1 Example:

Warm Up:

5 min cardio

4 rounds of:

5 push ups

10 ring rows

10 jump squats

15 pass throughs

hip opening stretches

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You can choose one or both workouts!

Metcon 1: 9 min AMRAP (As many rounds as possible)

9 back squats 

6 knees to elbow

3 chest to bar

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Metcon 2: 10 min AMRAP

10/7 cal row

5 hand release push ups

10 squat cleans

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Accessory: (Optional)

21-15-9

GHD sit ups

Wall ball shots 

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Day 2 Example:

Warm Up:

2 min row

2 min bike

1 min jump rope

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Metcon:

20 min EMOM (Every Minute on the Minute)

45sec row

45s bike sprint

150m run sprint

40-50 double unders

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You can alternate or choose the same ones! Your score is simply completing the 20 minutes!

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Accessory:

3 sets of each

push ups alternating with chin ups.