Workout of the Day

In 9 minutes: 3 rounds
Handstand walk practice
10 ring rows
8 ring dips

Movements:

Handstand Walk | Ring Dip | Ring Row | Row

5 rounds for time of:
• 400m Run (or 500m Row in case of rain)
• 15 Overhead squat 95/65#

Movements:

Overhead Squat | Row | Run

At Home

Video https://vimeo.com/475271462/d49fd2f27e
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)

EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

Movements:

Dumbbell Hang Snatch | Snatch

EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)

Movements:

Kettlebell Swing | Ring Dip

Check out today’s NCMOBILITY from The Ready State!

Outdoor Boot Camp

Bracing and Posture
Every :30 for 6 Minutes (repeat 3 times)

:30 bracing sequence pulses
:30 shoulder rolls
:30 slow standing angles (abduction)
:30 scap push ups

Core Work

Tabata 1 – slow (4:00)
A) Tempo Hip Hinge (7,6,7)
B) Bird Dogs w. Pulse

* rest :30 *

Tabata 2 – fast (4:00)
A) Flutter Kicks
B) Tuck Ups

Hip Hinge Strength and Power – EMOM 9
A) 5 tempo glute bridge (5550)
B) Double snap squat thrusts
C) 5 broad jumps (or 5 tuck jumps)

Single Leg Strength and Power – EMOM 9
A) 6 Tempo Single Leg RDL (3R/3L) (5050)
B) Alternating Side lunges
C) 10 Alternating Jumping Lunges

Sprints (4:00)
AMRAP 1
Jumping Jacks

* rest :30 *

AMRAP 1
Mountain climbers

* rest :30 *

AMRAP 1
High Knees / Butt Kicks

Movements:

Push Up | Run | Walking Lunge