Workout of the Day

FOR TIME
50/40 Cal Row
50 Plate Ground to OH (35/25/15)
50 Walking Lunges
25/20 Cal Row
50 Push-Ups
25/20 Cal Row
50 Plate Ground to OH (35/25/15)
50 Walking Lunges
50/40 Cal Row

-Time Cap 26:00-

(Score is Time)

Movements:

Push Up | Slam Ball | Walking Lunge

3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Row

(Score is Weight)

Movements:

Ring Dip | Row

At Home

Video: https://vimeo.com/480191729/4971472dcc

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!

Outdoor Boot Camp

Warm up:
Dynamic Movements

Workout:

AMRAP 4
5 Push ups
10 Air squats
15 Shoulder Taps

In 4 minutes:
Run 1 lap, rest remaining time

AMRAP 4
20 KBS
20 KB Lunges

In 4 minutes:
Run 1 lap, rest remaining time

AMRAP 4
10 KB DL
10 KB Goblet Squats

In 4 minutes:
Run 1 lap, rest remaining time

AMRAP 4
5 Tuck Jumps
10 Up Downs
15 Dead Bugs

Farmers Carry 1 lap

25 Burpees

Movements:

Air Squat | Burpee | Deadlift | Kettlebell Swing | Push Up | Run | Shoulder Taps | Walking Lunge