Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

Movements:

Front Squat

AMRAP x 13 MINUTES
15/12 Cal Row
5 Front Squats (135/95)|(95/65)
15 Russian KB Swings (53/35)|(35/26)
5 Front Squats

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)
KG KB: (24/16)|(16/12)

Movements:

Front Squat | Kettlebell Swing | Kettlebell Swing (Russian) | Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Movements:

Jump Rope (Single Under) | Walking Lunge

EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up | Walking Lunge

2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

Movements:

Jump Rope (Double Unders) | Push Press

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

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/499891003/ff70589bbb

Movements:

Row

Outdoor Boot Camp

Warm up:
Run 1 lap of field

EMOM 4:
15 jumping jacks into max lunges

Foot & Ankle Stability
Balance work

Movements:

Run | Walking Lunge

MIN 1 – :45 Max Shuttle Run
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges

Movements:

Push Up | Run | Walking Lunge

60 Penguin taps
50 Plank jacks
40 Air Squats
30 Down Dog shoulder taps/plank shoulder taps
20 Burpees
Run 1 short lap
-Rest 1:00 b/t sets-

Movements:

Air Squat | Burpee | Kettlebell Swing | Run | Shoulder Taps