Workout of the Day

5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)

Movements:

Row | Run | Thruster | Toes-to-Bar

4 Rounds for Quality
8/8 SA Bent over DB row
8/8 Alt DB Bicep Curl
8/8 SA DB Bench

*Record DB bench weight

Movements:

Bench Press | Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Shoulder Press (Strict)

EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Movements:

Shoulder Press (Strict)

EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Movements:

Dumbbell Push Press | Jump Rope (Double Unders) | Push Press | Run

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO