Workout of the Day

A) Bench press x5 reps
B) 5/5 single leg RDL (KB/DB)
C) Accumulate 20s in L sit hold

*record bench press weight

Movements:

Bench Press | Kettlebell Swing | L-Sit

5 Rounds
5 Squat Cleans (125/85)
5 C2B pullups
immediately into
5 Rounds
10 thrusters (75/55)
10 TTB

Movements:

Chest-to-Bar Pull-up | Clean | Hang Squat Clean | Pull-up (Kipping) | Squat Clean | Thruster

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

3 SETS
:30 DB Strict Press
:30 Goblet Squats

into…

AMRAP x 1 MINUTE
Max Alt. V-ups

(No Measure)

Movements:

Shoulder Press (Strict) | V-Up

EMOM x 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls

(Score is Reps)

Movements:

Deadlift | Dumbbell Deadlift

E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

(Score is Each Set for Time)

Movements:

Dumbbell Snatch | Snatch

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm-up Stuff

1. Alternating Rounds: Air Squat & Squat Jump
2. Alternating Rounds: Dead Bugs & V-ups
3. Alternating Rounds: Up Downs & Push-ups

Rest 1 minute between each

Movements:

Air Squat | Deadlift | Push Up | V-Up

10 Burpees Tuck Jumps
20 Jumping Lunges
30 Down Dog Shoulder Taps
300m Sprint
Rest 1 min

Movements:

Burpee | Run | Shoulder Taps | Walking Lunge

Hip & Shoulder Stretching