Workout of the Day

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Shoulder Press (Strict)

4 Rounds for time:
20 DB Front Rack Lunges (45/30)
10 DB Shoulder 2 OH
400m run

Movements:

Dumbbell Front Rack Lunge | Run | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Movements:

Air Squat | Walking Lunge

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

(Score is Rounds + Reps)

Movements:

Deadlift | Push Up

7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Movements:

Air Squat | Burpee

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/531015321/832b2217ac

Movements:

Row

Outdoor Boot Camp

Warmup:
Run 1 lap of field
Dynamic stretching

AMRAP x 5 MINUTES
10 Alt. Groiners
5/5 split squats
5/5 single leg glute bridges
10 up downs

Movements:

Run

Min 1: 10 Diamond Push-Ups/regular push-ups/knee push-ups
Min 2: 20 Deadbugs + max tuck hold
Min 3: 30 Mountain Climbers

Movements:

Deadlift | Push Up

20 Burpees
20 Air squats
Run 1 lap around the tennis courts
Rest 1 minute between rounds

Movements:

Air Squat | Burpee | Run