Workout of the Day

EMOM x 6 MINUTES
MIN 1 – :45 KB Deadlift
MIN 2 – :45 Up-Downs
MIN 3 – :45 Tuck-ups

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – :45 Russian KBS
MIN 2 – :45 Burpees
MIN 3 – :45 Active Bar Hang

Movements:

Burpee | Deadlift | Kettlebell Swing | Kettlebell Swing (Russian)

AMRAP x 9 MINUTES
15 Russian Kettlebell Swings (53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar

-Rest 1:00-

AMRAP x 9 MINUTES
15 Russian Kettlebell Swings (53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar

See Workout Prep notes

Movements:

Burpee | Kettlebell Swing | Kettlebell Swing (Russian)

8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold

*Alternating Movements for total of 8 Sets.

Movements:

Kettlebell Swing

At Home

Full Length Video: https://vimeo.com/432450284/3a655fb1d4

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Movements:

Snatch

6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

(Score is Weight)

Movements:

Shoulder Press (Strict)

3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

(Score is Reps)

Movements:

Hollow Rock | Row

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/432444962/bd6ab450e6

Outdoor Boot Camp

Core on the Floor
In 3 Minutes
Hold Plank – every :30 3 burpees

4 Rounds – :45/:15
KB Swings
Up Downs
MB Rotations
Lateral Hurdle Hops
DB Snatch
1 min rest
—-
Suicide Sprints w/Partner
3 Rounds
A) Sprint
B) max Sit Ups
—-
Core on the Floor
In 3 Minutes
Hold Side Plank – every :30 3 burpees

Movements:

Burpee | Dumbbell Snatch | Kettlebell Swing | Run | Sit-up | Snatch