Workout of the Day

Time Trials
1x200m sprint
rest 1 min
1x400m run
rest 2 min
1x200m sprint
rest 1 min
1x400m run

Movements:

Run

FOR TIME
600m Run (Madison Loop)
50 Sumo Deadlifts (155/105)|(115/75)
30 lateral burpees over bar
600m Run

(Score is Time)

Movements:

Burpee | Deadlift | Run | Sumo Deadlift

4 SETS
in 40s:
8 Banded Overhead Tricep Extensions

(Score is Weight)

At Home

Video: https://vimeo.com/482939462/4ed4439777

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

(No Measure)

Movements:

Jump Rope (Single Under) | Shoulder Taps

EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

Movements:

Shoulder Taps | V-Up

EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Double Unders
MIN 4 – :45 Box Dips

(No Measure)

Movements:

Jump Rope (Double Unders) | Ring Dip

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/483797532/8fa90c5cd2

Movements:

Row

Outdoor Boot Camp

Dynamic Stretching Drills
Wrist and forearm warmup

AMRAP x 4 MINUTES
30 Penguin double-taps
20 Shoulder Taps
10 Dead bugs

EMOM 12
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 Tuck-Ups or V-Ups
MIN 3 – :45 Alt. Ape walk (3 L/3 R)

AMRAP 8
20 Crazy hops
20 Alt Sit-Thrus
10L/10R Lunge to high knee
-Rest 2 mins-
AMRAP 8
10 crazy hops
10 Alt. toe touches
10 Star jumps

Movements:

Deadlift | Shoulder Taps | V-Up | Walking Lunge