Workout of the Day

15-12-12-10*
Bent Over Rows

*Superset each set of BOR with 5-7 Barbell Rollouts

(Score is Weight)

Movements:

Row

3 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
20 Toes to Bar

-Hard Cap 16:00-

(Score is Time)

Movements:

Box Jump | Run | Toes-to-Bar

At Home

Video: https://vimeo.com/470459387/c83a20c02d
1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

4 SETS ON A 12:00 CLOCK…
10/10 Single DB Suitcase Deadlift
8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

Movements:

Deadlift | Shoulder Press (Strict)

4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Air Squat | Clean | Dumbbell Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Push Press

Check out today’s NCMOBILITY from The Ready State!

Outdoor Boot Camp

EMOM 6:00
A) 20 Reverse Lunges
B) 20 Air Squats

5 Planks

:45 plank, :15 rest – high plank
:45 plank, :15 rest – shoulder taps
:45 plank, :15 rest – side right
:45 plank, :15 rest – side left
:45 plank, :15 rest – elbow plank

2 ROUNDS (22:00)

AMRAP 3
5 Push Ups
10 Mt Climbers

-Rest :30-

AMRAP 3
5 V Ups
10 Glute Bridge

-Rest :30-

AMRAP 3
5 Down-Ups
10 Plank Jacks

-Rest 1:00-

Movements:

Air Squat | Push Up | Shoulder Taps | Walking Lunge