Workout of the Day

In 15 minutes, Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Squat Cleaning into the first one does not count.
Stand up with the weight first, recheck your brace, then start your 5.
Example build: 10 reps with bar, then keep adding weight doing several sets of 2 or 3 until you find a good weight.

Movements:

Front Squat

12 ROUNDS FOR TIME
10 DB thrusters (35/25)
20 Double Unders (on a mat, NOT on pavement)

(Score is Time)

Movements:

Jump Rope (Double Unders) | Thruster

At Home

Video: https://vimeo.com/482955462/89dad566bc

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

(No Measure)

Movements:

Burpee | Walking Lunge

4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
20 Alt. Russian DB Swings*

-Time Cap 12:00-

*Switch hands at eye-level

(Score is Weight)

Movements:

Dumbbell Swing | Kettlebell Swing

AMRAP x 12 MINUTES
10 Single DB G2OH
10 DB Goblet Squats
10 Alt DB Muscle Cleans
10 DB Goblet Squats
10 Alt DB Snatches
10 DB Goblet Squats

(Score is Rounds + Reps)

Movements:

Clean | Muscle-Up | Snatch

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Warm up:
2 Rnds for Quality:
300m run
10 Up-Downs
20 Squat Knee Raises
30 Jumping Jacks

EMOM 12 (:45s work):
1. Up-Dog to Down-Dog
2. Air Squats
3. Inch worms
4. High Knees & Butt Kick (switch a needed)

Core Challenge: Plank 3 minutes

AMRAP 12
4 Push ups
8 Lunges
12 Dead Bugs
100m sprint

Movements:

Air Squat | Push Up | Run | Walking Lunge