Workout of the Day

Bench Press for load:
#1: 6 reps

Movements:

Bench Press

3 SETS FOR MAX REPS
1:00 – Ring Rows
-Rest :15-
1:00 – Hand Release Push-ups
-Rest :15-
1:00 – Plate G2OH (45/35)|(35/25)
-Rest :15-
1:00 – DB Slides
-Rest :15-

(Score is Reps)

Movements:

Push Up | Ring Row | Row

At Home

Video: https://vimeo.com/468414475/1f4b3163d6
2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)

Movements:

Dumbbell Swing | Kettlebell Swing

5 SETS ON A 15:00 CLOCK…
12 DBL DB Deadlift
12 DB Hang Power Clean
6 DB Push Press

(Score is Weight)

Movements:

Clean | Deadlift | Dumbbell Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk

EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice

(Score is Weight)

Movements:

Deadlift | Kettlebell Swing | Sumo Deadlift

Check out today’s NCMOBILITY from The Ready State!

Outdoor Boot Camp

AMRAP 10
10 Air Squats
10 Standing Bicycle Crunch
10 Plank Jacks
10 Push Ups

2:00 – Recovery Run 100m then rest

AMRAP 8
8 DB Goblet Squats
8 DB Sit Ups
8 DB Renegade Rows (alternating side each rep)
8 DB Push Press (4R/4L)

2:00 – Recovery Run 100m then rest

AMRAP 6
6 DB Front Rack Squat (3R/3L)
6 DB Turkish Sit Ups
6 Tuck Jumps
6 DB Thruster (3R/3L)

2:00 – Recovery Run 100m then rest

AMRAP 4
4 Jumping Lunges
4 V-Ups
4 Broad Jumps
4 Burpees

2:00 – Recovery Run 100m then rest

Movements:

Air Squat | Burpee | Push Up | Row | Run | Thruster | Turkish Get Up | V-Up | Walking Lunge