Workout of the Day

AMRAP 5
2/2 spiderman lunges
4/4 single leg glute bridges
6/6 leg swings
20 single unders

Movements:

Kettlebell Swing | Walking Lunge

3 SETS*
6 Tempo Front Squats (5X1)
8/8 DBL DB Suitcase Bulgarian Split Squats

*Keep weight moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Front Squat

AMRAP x 14 MINUTES
5 Front Squats (135/95)|(95/65)
10 Up-Downs
20 Double Unders
10 Front Squats
20 Up-Downs
40 Double Unders

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Movements:

Front Squat | Jump Rope (Double Unders)

2 min foam roll hips/legs

At Home

NCGO ON-DEMAND VIDEO

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 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank

(Score is Weight)

Movements:

Row

4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic Warm Up

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

Movements:

Air Squat | Deadlift | Push Up

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

Movements:

Hollow Rock | Run | Walking Lunge

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

Perfect Plank for Time