Workout of the Day

3 SETS FOR QUALITY
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

Movements:

Row

4 SETS FOR REPS
1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 – Double DB Farmer Reverse Lunge*
1:20 – Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge

At Home

Full Length Video: https://vimeo.com/460861913/35f4e30427
2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Toe Taps
20 Russian Twists
10 Up-Downs

(No Measure)

AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Single Under) | Shoulder Taps

AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges

(Score is Rounds + Reps)

Movements:

Burpee | Walking Lunge

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/461157148/799af12a42

Outdoor Boot Camp

Warmup:
1 lap of the field ranger run

Dynamic stretching – :30on/:10off of each:
high knees
butt kicks
knee hug to forward fold L/R
quad stretch alt.

Out and back:
side shuffle
A-skips
lunge and twist
squat side steps
lateral hops forward
dbl. leg bounds for speed/height/distance
single leg bounds for speed/height

Movements:

Run | Walking Lunge

This is an A B A style workout where one partner runs while the other performs a movement until the running partner returns:

Partner A: Run 190 M / Partner B: max spider man pushups
Partner B: Run 190 M / Partner A: max up-down tuck jumps
Partner A: Run 190 M / Partner B: 10 alt. leg V-ups & rest
Partner B: Run 190 M / Partner A: max spider man pushups
….etc.

Score is total reps between both partners.

Movements:

Push Up | Run | V-Up