Workout of the Day

Back Squat for load:
#1: 6 reps

Movements:

Back Squat

EVERY 3:00 x 5 SETS
8 Back Rack Lunges (115/75)|(75/55)
8 Back Squats
8 box jump overs

(Score is Each Set for Time)

KG BB: (50/35)|(35/25)

Movements:

Back Rack Lunge | Box Jump | Walking Lunge

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

4 SETS
AMRAP x 3 MINUTES
12 DB Goblet Squats
12 Single DB G2OH

-Rest 1:00 b/t Sets-

(Score is Weight)

EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches
30 Double Unders
Max Plank Hold in remaining time

-No Additional Rest b/t Sets-

(Score is Weight)

Movements:

Jump Rope (Double Unders) | Snatch | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Easy jog: 600m

Dynamic Warm up

3 Rnds:
5 push ups
10 air squats
15 dead bugs
100m run

Movements:

Air Squat | Push Up | Run

1. Ankle Stretch
2. Hip Opener
3. Up-Down Dog
4. Scorpions

8 Up Downs
16 Lunges
32 Shoulder Taps

1. Burpees
2. Air Squats
3. Perfect Planks