Workout of the Day

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

See Workout Prep Notes below

Movements:

Shoulder Press (Strict)

EVERY 3:00 x 4 SETS
400m Run
12 Push Press (95/65)*

*Option for athlete to increase load after 2nd Set to 115/75

See Workout Prep Notes

Movements:

Push Press | Run

100m Walk w/ Nasal Breathing Only
1:00 Child’s Pose
1:00 Samson Stretch (L)
1:00 Samson Stretch (R)
1:00 Child’s Pose

At Home

Full Length Video: https://vimeo.com/432588433/e0e3e3c92d

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Movements:

Shoulder Press (Strict) | Walking Lunge

AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

(Score is Rounds + Reps)

Movements:

Run

EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Push Press | Shoulder Taps

Check out today’s NCMOBILITY from The Ready State!
video: https://vimeo.com/432445451/f8ffe5a3a2

Outdoor Boot Camp

Dynamic Stretching
1x:30
Inchworms
Inchworms
Quad Stretch
Lateral Lunges
Lateral Step Overs
Samson Stretch (R)
Samson Stretch (L)

Cardio Warm-Up
AMRAP 6
Run 1 Lap
20 Hi Knees
20 Butt Kicks
20 Jumping Jacks
20 Toy Soldiers
20 Squats

Core on the Floor
2×1:00
Hi Plank
Side Plank
Side Plank
Hollow Hold

4 Rounds (:45/:15)
Lateral Squat Jumps
Plank Walks (Hi to Low)
Jumping Lunges
Crab Toe Touch
(no rest between rounds)

-Rest 1:00-

3 Rounds
:30 Lateral Shuttles
:30 Mountain Climbers
:30 Star Jumps
(no rest between rounds)

-Rest 1:00-

2 Rounds
:60 Push-Ups
:60 Plank Opposite Toe Taps
:60 Up Down
:60 Sprint (:15 out and back then rest remainder)

Cash Out
2:00 Squat/Plank Hold

Movements:

Push Up | Run | Walking Lunge