Workout of the Day

4 ROUNDS FOR TIME
80 Double Unders
600m Run
30/25 Cal Row

(Score is Time)

Movements:

Jump Rope (Double Unders) | Row | Run

3 SETS
10 Feet Elevated Ring Row
10 Alt. SA Elevated Push-Ups
1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift | Push Up | Ring Row | Row

Foam Roll for 3 min

At Home

NCGO ON-DEMAND VIDEO

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!

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/516328007/b65abe38c5

Movements:

Sit-up

Outdoor Boot Camp

Warmup – :30 each of
jog in place/hi-knees
Bear crawl forward and back
crab crawl forward and back
job in place/butt-kicks
bear crawl forward and back
crab crawl forward and back
alt leg swings
narrow stance squats
sumo squats

Movements:

Bear Crawl | Box Jump | Kettlebell Swing | Row | Run

Odd Mins – 12 Tuck-ups + Max Tuck Hold
Even Mins – 12 Up-Downs + Max Push-up Plank Hold

Movements:

Push Up

12 Alt. jumping lunges
9 Burpees
6 Fire hops
3 broad jumps out & jog back
:30 break

Movements:

Burpee | Run | Walking Lunge

15 glute bridges
+ max dead bugs

Movements:

Deadlift