Workout of the Day

Front Squat for load:
#1: 3 reps

Movements:

Front Squat

Shoulder Press for load:
#1: 3 reps

Movements:

Shoulder Press (Strict)

II. AMRAP x 3 MINUTES
Max Burpees

(Score is Reps)

Movements:

Burpee

3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Presses
30 Crunches

(No Measure)

Movements:

Run

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

EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

Movements:

Walking Lunge

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:

Burpee | Walking Lunge

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!

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