Workout of the Day
Front Squat for load:
#1: 3 reps
Movements:
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Shoulder Press for load:
#1: 3 reps
Movements:
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II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
Movements:
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3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Presses
30 Crunches
(No Measure)
Movements:
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At Home
Video: https://vimeo.com/470462292/4e8db55d3a
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Movements:
Jump Rope (Single Under) | Walking Lunge
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EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers
(Score is Jumping Lunges)
Movements:
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EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest
(Score is Reps)
Movements:
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5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
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Outdoor Boot Camp
Dynamic warm up
inversion practice
EMOM 6
:50 pike shoulder taps
:50 jumping lunges
(rest :10 at the end of each minute)
With partner, perform 100 reps of each movement*:
Lunges
push ups
tuck jumps
plank sit-throughs
Quad heel taps
up-downs
*While one partner works, the other rests. You can switch partners as much or as little as you’d like. Perform the movements in order.
EMOM x 5 MINUTES
30 Russian Twists + Max hip bridge hold
Movements:
Push Up | Shoulder Taps | Walking Lunge
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