Workout of the Day

EMOM x 16 MINUTES
MIN 1 – :45 KB Goblet Reverse Lunges (53/35)|(35/26)
MIN 2 – :45 Single DB Hollow Body Flutter Kicks (50/35)|(35/20)
MIN 3 – :45 Single DB Front Rack Step-Ups (24/20)*
MIN 4 – :45 Mixed Grip Hold**

*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.

(Score is Reps)

Movements:

Kettlebell Swing | Walking Lunge

Row 500m x 4
*Rest 1 min between each 500m

Movements:

Row

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

EMOM x 6 MINUTES
10 Sit-Ups the Max Alt Sit-Thrus

(No Measure)

Movements:

Sit-up

AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Push Up

2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Warmup:

Run 1 lap
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

1 min max reps each of:
inch worms
prone scissors
split squats
very slow air squats with OH
ring out the towel/michael phelps

Movements:

Run | Walking Lunge

Odd Minutes: 10 V-Ups then Max Alt Sit-Thrus in remainder of min.
Even Minutes: 8-12 Hand release push-ups then rest remainder

Movements:

Push Up | V-Up

2-4-6-8-10-etc. reps of:
up-downs
jumping air squat with rotation
alt. V-ups
squat rotations

Movements:

Air Squat | V-Up