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

AMRAP 30
800m run
20 Single Arm KB Front Rack Lunge (switch @ 10) (pick your poison but choose a tough weight)
50m farmers carry
50m DB KB Front Rack carry

Movements:

Kettlebell Swing | 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 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

(Score is Rounds + Reps)

Movements:

Hollow Rock | Push Up

EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

Movements:

Kettlebell Swing | Sit-up | Walking Lunge

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

EMOM 6 – 10 jumping jacks
In remainder of the minute:
1: lunges
2: butt kicks
3: alt leg swings
4: arm swings
5: alt. hi knee jumps
6: slow air squats

Movements:

Air Squat | Kettlebell Swing | Walking Lunge

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

Movements:

Hollow Rock | Push Up

With partner, complete as many rounds as possible in 18 minutes of:
Partner 1: Run 1 loop of the tennis courts, meanwhile
Partner 2: 20 jumping air squats with alt. 1/4 turn, rest until partner 1 returns*

*at the start of each round, both partners perform 5 burpees each*

Movements:

Air Squat | Burpee | Run

15 Supermans + Max Plank Hold