Workout of the Day

AMRAP 25
600m Run w/ Plate (45/25)
20 Goblet step overs (50/35)
20 KBS (50/35)
20 situps

Movements:

Kettlebell Swing | Run | Sit-up

3 Rounds for quality
1 skin the cat
max effort static ring hold (@ top of ring dip)
max effort L hang from pullup bar

*record longest ring hold and L hang

Movements:

Pull-up (Kipping) | Ring Dip | Skin The Cat

Foam Roll for 3 min

At Home

NCGO ON-DEMAND VIDEO

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!

NCMOBILITY VIDEO
https://vimeo.com/518820985/b92a3663f6

Movements:

Run

Outdoor Boot Camp

Warmup:

Run 1 lap of tennis courts
Dynamic stretching:
hi knees
butt kicks
walking lunges
toy soldiers
karaoke
skips
double leg bounds for speed
double leg bounds for height
broad jumps
single leg hops L/R
spin jumps

Movements:

Run | Walking Lunge

Squat Rotations
Quad Heel Taps
Hollow Rocks
Support heel taps
Glute Bridge-Ups
-1 min. rest between rounds-

Movements:

Hollow Rock

10 up down broad jumps (back and forth on the mat)
10 air squats with alt. knee raise
10 hand-release push ups
*One athlete is always running. Each athlete takes turns running the short loop and picks up where they left off upon their return.

Movements:

Air Squat | Push Up | Run