Workout of the Day
EMOM 15
A) Bench Press x5
B) 10 alternating DB bicep curl
C) 6/6 Bulgarian split squat
*record bench press weights
Movements:
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4 Rounds for Quality
8 Pendlay Rows
8 DB lat pullovers
8/8 Single leg RDL
*record highest weight for Pendlay Rows
Movements:
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Accumulate 2 min front lean rest on rings
2 min banded arm stretch per side
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At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees
*Both movements = 1 Set
(No Measure)
Movements:
Burpee | Deadlift | Dumbbell Deadlift | Toes-to-Bar
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3 SETS ON A 15:00 CLOCK…
20 DB Death Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
Movements:
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EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
Movements:
Dumbbell Hang Power Snatch | Hang Power Snatch | Power Snatch | Snatch | Walking Lunge
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Dynamic Warm up stuff!
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1. Up Down Dog
2. Hip Opener
3. Hamstring stretch
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5 Push Ups
10 Air Squats
20 Lunges
30 Dead Bugs
Movements:
Air Squat | Deadlift | Push Up | Walking Lunge
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Plank or Wall Sit
Movements:
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