Workout of the Day

AMRAP x 6 MINUTES
10/8 Cal Row
10 V-ups
10/8 Cal Row
10 Kang Squats

Movements:

Row | V-Up

4 SETS
8 deadlifts
10/10 Single Leg Glute Bridge-Ups**

*Keep weight light-mod.
**Athlete can complete unweighted or with DB in hips.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift

EMOM x 15 MINUTES
MIN 1 – 8 Tempo Bench Press (31X1)
MIN 2 – 1:00 Plank
MIN 3 – :45 Bike or Row (EZ Pace)

(Score is Weight)

Movements:

Bench Press | Row

Row 5 min @ 90% 1K pace

Movements:

Row

1 min seated v stretch
2 min cross-over hip stretch (1 min per side)

At Home

Video: https://vimeo.com/453673750/de8f9f5ec5

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

(No Measure)

Movements:

Air Squat | Row | Shoulder Press (Strict)

4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press

(Score is Weight)

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers

(Score is Total Reps)

Movements:

Deadlift | Sumo Deadlift

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm Up

(:50s work; :10s rest)
1. Up Dog Down Dog
2. Air Squat
3. Cossack Squats
4. Lunges
5. Plank

Movements:

Air Squat | Walking Lunge

Sprint 300m, then

5 Burpees
10 Squat Jumps
15 Jumping Jacks
20 Shoulder Taps

Movements:

Burpee | Run | Shoulder Taps

100 Dead Bugs