Workout of the Day

Clean Grip Deadlift (14 min)
8-6-4-2

Movements:

Clean | Deadlift

Back Squats to Box (16 min)
4×4

Movements:

Box Squat

At Home

VIDEO: https://vimeo.com/557828902/3248a42ab3

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

5 SETS (:40 ON / :20 OFF)
MVMT 1 – Glute Bridge Hold
MVMT 2 – Jumping Lunges

(Score is Reps)

Movements:

Walking Lunge

EMOM x 24 MINUTES
MIN 1 – :50 Crossbody Mountain Climbers
MIN 2 – :50 DB Seesaw Bent Over Row
MIN 3 – :50 DBL DB Ground to Overhead
MIN 4 – :50 “Speed” Squats

(Score is Reps)

Movements:

Row

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

NCMOBILITY VIDEO

Outdoor Boot Camp

Warmup: Run

EMOM x 5 MINUTES
10 Jumping Jacks +
1) Max Samson stretch
2) Max Good AMs
3) Max Groiners
4) Max Sumo squat to single leg balance
5) Max air squat

Movements:

Run

8 Rounds, alternating, :20 ON, :10 OFF:

First tabata:
a) Jumping lunges
b) Hollow rocks

Second tabata:
a) Squat hold
b) Plank reach

Movements:

Hollow Rock | Walking Lunge

2 Up-downs
2 Push-ups
2 Broad jumps*
Run 1 lap
4 Up-downs
4 Push-ups
4 Broad jumps*
Run 1 lap
6 Up-downs
6 Push-ups
6 Broad jumps*
Run 1 lap
….etc.

*If you’re feeling saucy, you can broad jump in the direction of your run lap, and get a head start!

Score what round you got to.

Movements:

Push Up | Run