Workout of the Day

EMOM x 10 MINUTES*
MIN 1 – 15 DB Pullovers
MIN 2 – 15 DB Bench Press

*Keep weight moderate.

(Score is Weight)

Movements:

Bench Press

4 ROUNDS FOR TIME
20 Back Rack Forward Lunges (95/65)
20 Up-Downs Over Bar
20 DB Weighted Sit-ups (35/20)

-Time Cap 15:00-

(Score is Time)

Movements:

Sit-up | Walking Lunge

At Home

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

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

Movements:

Hollow Rock

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

Movements:

Air Squat | L-Sit | V-Up

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Movements:

Row

Outdoor Boot Camp

Reminder: Meet by the tennis stadium (as we have the past couple of weeks)!

Warmup:
:30 each of:
jumping jacks
Single leg hops L/R
lunge to knee hug L/R
squat shuffle
side lunges
lunge + running arms L/R
lizard to runners stretch L/R
plank to down dog

Core Stability:
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

AMRAP 15 Hot Potato Run
While one athlete runs 200M*, everyone else performs max:
up downs
plank hold
jumping lunges
Alt. side plank
air squats
*everyone will rotate turns running, one at a time. Each time a runner returns, everyone switches movements and continues through the list.*

Movements:

Air Squat | Hollow Rock | Run | Walking Lunge