Workout of the Day

AMRAP x 20 MINUTES
10 Front Squats (135/95)
40 Double Unders
15 Up-Downs
1:00 Wall Sit
40 Double Unders
15 Up-Downs
1:00 Plank Hold

Movements:

Front Squat | Jump Rope (Double Unders) | L-Sit

At Home

Full length video: https://vimeo.com/434796948/a4a084b4e1

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

Movements:

Push Up

AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold

(Score is Rounds + Reps)

EMOM x 5 MINUTES
12 Weighted Sit-Ups*

*Hold DB across chest

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/434787495/b003646df5

Movements:

Sit-up

Outdoor Boot Camp

Dynamic Warm-Up –
1 loop jog around the workout space
10 arm circles (forward/backward)
10 walking lunges with twist
5 push up to down dog
10 power skips
10 slow mountain climbers
repeat 2-3 times

Tabata – Plank Variations
Athlete’s Choice
(high plank, elbow plank, side plank, mtn climbers, plank up/downs)

Climbing The Ladder – 22 min AMRAP
-2 burpees
-2 switching side planks (each side)
-2 lunges (each side)
-2x sprint 10 yards to cone and back
next level,
-4 reps of each
next level,
-6 reps of each
* keep climbing the ladder by twos until the clock stops!

Movements:

Burpee | Push Up | Run | Walking Lunge