Workout of the Day

2 Rounds (10:00 CAP)
10 Quad Heel Taps
20 Mountain Climbers
10 Boot Straps

Into..
2 Rounds
10 Up-Downs
10 Scap Push-Ups
10 Reverse Lunges

Into…
2 Rounds
8 Burpees
10 Jump Squats

Movements:

Burpee | Push Up | Walking Lunge

EMOM x 10 MINUTES
MIN 1 – 6 Back Squats
MIN 2 – 15 Single DB Glute Bridge-Up

*Keep weight moderate.

(Score is Weight)

Movements:

Back Squat

21-15-9
Wall ball sit up throws
DB hang squat cleans (50/35)

** Time cap: 11:00**
Add 1 sec for every rep not completed at time cap

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | L-Sit | Row | Sit-up | Squat Clean | Wall Ball Shot

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/499893047/293a95b386

Movements:

Row

Outdoor Boot Camp

AMRAP x 5 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
10 Wring out the towel

Movements:

Air Squat | Walking Lunge

5 x Slow Push-up negative
-10 second transition-
5 x Slow Squat Lower
-10 second transition-
5 x Slow Push-up negative
-10 second transition-
5 x Slow Squat Lower
-10 second transition-
5 x Slow Push-up negative
-10 second transition-
5 x Slow Squat Lower
-10 second transition-

Movements:

Air Squat | Push Up

20 Deadbugs
30 Mountain Climbers
40 high knees

Movements:

Deadlift

(3x)
Min 1: Max burpee tuck jumps
Min 2: Max alt. pistols or pistol scale
Min 3: Max down dog shoulder taps

Movements:

Burpee | Pistol Squat | Shoulder Taps