Workout of the Day

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Movements:

Deadlift

3 SETS
500m Row
24 Sit-ups
15 Deadlifts (Athlete Choice)*
-Rest 1:00 b/t Sets-

*Increase weight each set & heavier than last week

Movements:

Deadlift | Row | Sit-up

At Home

Full length video: https://vimeo.com/434791576/73060479c6

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Movements:

Row

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

(Score is Reps)

Movements:

Deadlift | Sumo Deadlift | Sumo Deadlift High Pull

Check out today’s NCMOBILITY from The Ready State!

video: https://vimeo.com/434806668/3ddb01cab1

Outdoor Boot Camp

Dynamic Warm Up
knee hugs
toy soldiers
samson lunges
squat rotation
hi knees
butt kicks
side shuffles

Core on the Floor
3 Rounds
:30 Side Plank (R)
:30 Side Plank (L)
:30 Dead Bug
:30 rest

EMOM 12
1) 15 Air Squats
2) 10 Push Ups
3) 7 Up-Downs
4) Sprint to there and back

rest 2 mins

EMOM 8
1) 30 Shoulder Taps
2) 16 Walking Lunges (8/8)

Big Finish
As a group, hold the bottom of
an air squat. Who can hold longest?

Movements:

Air Squat | Deadlift | Push Up | Run | Shoulder Taps | Walking Lunge