Workout of the Day

3 ROUNDS
7/5 Cal Row
7 Wide Stance Good Mornings
14 Alt. Single DB Front Rack Lunges
7/7 SA Push Press
7 Goblet Front Squat

Movements:

Dumbbell Front Rack Lunge | Good Morning | Push Press | Row | Walking Lunge

Sumo Deadlift for load:
#1: 6 reps

Movements:

Sumo Deadlift

3 ROUNDS FOR TIME
15 Library Sumo Deadlifts (185/125)
35/25 Cal row
35 DB Thrusters (35/20)

(Score is Time)

Movements:

Deadlift | Thruster

At Home

Video: https://vimeo.com/425359367/5420cbe634

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
5 Push-Ups
10 Squat Rotations*
15 Air Squats

*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.

(Score is Rounds + Reps)

Movements:

Air Squat | Push Up

EMOM x 30 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max Effort Cardio
MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

(No Measure)

Movements:

Burpee | Push Up | Sit-up

ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*

*Every time you break, perform :30 active squat hold.

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/491738940/e443a13bff

Movements:

Run

Outdoor Boot Camp

Warmup
Dynamic stretches

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

Movements:

Air Squat | Walking Lunge

3 Rounds, in 2 mins:
50 russian twists (1 is 1)
In remaining time: max plank, any style (dynamic plank encouraged)
1 min. rest between rounds

6 Push-up
6 Jumping air squat
6 FR Squat Walk L
6 FR Squat Walk R

Movements:

Air Squat | Push Up

MIN 1 – Max Up-Down
MIN 2 – Max Air Squat
MIN 3 – Max Hollow Flutter Kick/Bicycle crunches
MIN 4 – Max Fire Hop/Plank Jack
MIN 5 – Rest

Movements:

Air Squat | Run