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:
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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
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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:
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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)
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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
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Check out today’s NCMOBILITY from The Ready State!
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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
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