Workout of the Day

AMRAP x 5 MINUTES
20 mountain climbers
10 air squats
5 Up-Downs
20s plank rolls

Movements:

Air Squat

“12/31”
31 DB deadlift (40/25)
12 burpees
31 DB power clean
12 burpees
31 DB front squats
12 burpees
31 DB thrusters
12 burpees
31 DB push press
12 burpees
31 DB forward lunges
12 burpees
31 DB snatch
12 burpees
31 DB hang squat clean
12 burpees
31 DB reverse lunges
12 burpees
31 DB Renegade Rows
12 burpees

Movements:

Burpee | Clean | Deadlift | Dumbbell Deadlift | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Row | Snatch | Thruster | Walking Lunge

At Home

Video: https://vimeo.com/427622192/85e7bcfc1f

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

Run 600m
Dynamic Warm Up
Dynamic Stretching

Movements:

Run

45s Work – 15s Rest

1. Burpees
2. Jumping Lunges
3. Dead Bugs
4. Squat Jumps
5. Rest

Movements:

Burpee | Deadlift | Walking Lunge

45s Work – 15s Rest

1. Up Downs
2. Lunges
3. Plank Hold
4. Air Squats
5. Rest

Movements:

Air Squat | Walking Lunge