Workout of the Day

EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Alt DB Snatches (50/35)
MIN 3 – 15 Hand Release Push-ups

Movements:

Dumbbell Snatch | Push Up | Row | Snatch

At Home

Full Length Video: https://vimeo.com/436871419/e9906dc211

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…

(No Measure)

Movements:

Jump Rope (Single Under) | Run | Sit-up

ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

Movements:

Hollow Rock | Run

EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/436713441/1b5583b31e

Movements:

Run

Outdoor Boot Camp

Warm Up
1 min: jog
1 min: side shuffle to cone and back
1 min: high knees out/butt kickers back
1 min: push up to down dog
1 min: around the world with plate
Repeat

Boot Camp 7/15

12min AMRAP
12 OH PVC Squats
10 G2O (25/15/10#)
8 pushups

2 min rest

6 min AMRAP
10 OH walking lunges
5 burpees to plate

1 min rest

4 min AMRAP
10 air squats
20 mountain climbers

Movements:

Burpee | Push Up | Run | Walking Lunge