Workout of the Day
AMRAP x 6 MINUTES
10/8 Cal Row
10 V-ups
10/8 Cal Row
10 Kang Squats
Movements:
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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:
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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:
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Row 5 min @ 90% 1K pace
Movements:
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1 min seated v stretch
2 min cross-over hip stretch (1 min per side)
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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)
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4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press
(Score is Weight)
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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:
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Dynamic Warm Up
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(:50s work; :10s rest)
1. Up Dog Down Dog
2. Air Squat
3. Cossack Squats
4. Lunges
5. Plank
Movements:
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Sprint 300m, then
5 Burpees
10 Squat Jumps
15 Jumping Jacks
20 Shoulder Taps
Movements:
Burpee | Run | Shoulder Taps
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100 Dead Bugs
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