Workout of the Day

AMRAP x 5 MINUTES
10 Scap Pull-Ups
12 Kip Swings
10 Ring Rows
12 Single DB Russian Swings

Movements:

Kettlebell Swing | Pull-up (Kipping) | Ring Row | Row

Bench Press
3×10
#1: 10 reps
#2: 10 reps
#3: 10 reps

Followed by…
5 Rounds (not for time)
100m suitcase carry (switch @ 50m)*
10 bent over barbell row
20 situps
30s single arm OH DB/KB hold (30s each arm)

Movements:

Bench Press | Sit-up

At Home

Video: https://vimeo.com/486695140/ad2d0bae06
2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Lunges
MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat | Walking Lunge

4 SETS ON A 12:00 CLOCK…
20 DB Box Step-Ups*
20 Alt DB Russian Swings

*Option for 1 or 2 DBs

(Score is Weight)

Movements:

Kettlebell Swing

5 SETS
AMRAP x 2 MINUTES
2 Push-Ups
3 DB Bent Over Rows
4 DB Goblet Squats

-Rest 1:00 b/t Sets-

(Score is Weight)

Movements:

Push Up | Row

Check out today’s NCMOBILITY from The Ready State!

Outdoor Boot Camp

Warm Up:
Jog 600m
Inchworm Push Ups (1-5-1)
Dynamic Movements

Movements:

Push Up | Run

3 Rounds
10 Push Ups to Side-Opener
20 Cossack Squats
30 Dead Bugs

Movements:

Deadlift | Push Up

3 Rounds:
Run 300m
30-20-10 Jumping Lunges
30-20-10 Up-Downs
30-20-10 Hollow Rocks

Movements:

Hollow Rock | Run | Walking Lunge

Tabata: Perfect Plank Hold