Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – 7 Bench Press*
MIN 2 – 15/15 SA Banded Tricep Pull-Down
MIN 3 – :40 Row (EZ Pace)

*Build to a Moderate weight.

(Score is Weight)

Movements:

Bench Press | Row

FOR TIME
35-30-25-20-15*
Cal Row
25-20-15-10-5
Push-ups

(Score is Time)

KG DB: (22.5/15)|(15/9)

Movements:

Push Up | Row

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Shoulder Taps

*Both movements = 1 Set

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Shoulder Taps

5 SETS ON A 15:00 CLOCK…
16 DB March
10 DB Power Clean

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

(Score is Weight)

Movements:

Kettlebell Swing

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm Up

EMOM 12
1. 10 Push Ups
2. 20 Air Squats
3. 30 Dead Bugs

For Time:
Run 300m, then:
30-20-10
Up Downs
Lunges
Hollow Rock

EMOM 8
1. Scorpions
2. Reach Thrus
3. Up Dog Down Dog
4. Groiners

Cash Out
Perfect Plank 2 minutes

Movements:

Air Squat | Deadlift | Hollow Rock | Push Up | Run | Walking Lunge