Workout of the Day

AMRAP x 6 MINUTES
4 Lunge Lunge Squat
8 DB Strict Press
8 scap pushups
8 Bird Dog (4 each)

THEN
10 pulls on rower “easy” effort
10 pulls on rower “mod” effort
10 pulls on rower “hard” effort
100m row

Movements:

Push Up | Row | Shoulder Press (Strict) | Walking Lunge

Row 1000m

Movements:

Row

Front Squat for load:
#1: 3 reps

Movements:

Front Squat

1:30 min per side: banded front rack stretch

At Home

Video: https://vimeo.com/429910499/3117380d17

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

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

Movements:

Deadlift | V-Up

EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

Movements:

Sit-up

EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold
*Hold DB at the waist by both heads

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Dynamic stretching

AMRAP x 5 MINUTES
30 hi-knees
20 Shoulder Taps
10 Tuck-ups

Movements:

Shoulder Taps

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

Movements:

Deadlift | V-Up

ODD – 5 Slow Push-ups or PU negatives
EVEN – 20 DD Shoulder taps

Movements:

Push Up | Shoulder Taps

4 Sets for Max reps of:
MIN 1 – Burpees
MIN 2 – Air squat to single leg balance
MIN 3 – Lateral shuffle up-downs
MIN 4 – 40 Russian twists & rest remainder

-Score is total number of burpees-

Movements:

Air Squat | Burpee