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:

Bench Press

4 Rounds for Quality
8 Pendlay Rows
8 DB lat pullovers
8/8 Single leg RDL

*record highest weight for Pendlay Rows

Movements:

Row

Accumulate 2 min front lean rest on rings

2 min banded arm stretch per side

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

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:

Row | Walking Lunge

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

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm up stuff!

1. Up Down Dog
2. Hip Opener
3. Hamstring stretch

5 Push Ups
10 Air Squats
20 Lunges
30 Dead Bugs

Movements:

Air Squat | Deadlift | Push Up | Walking Lunge

Plank or Wall Sit

Movements:

L-Sit