Workout of the Day
15 min to build to tough complex:
3 Sn. Pull/2 Hang Sn. High Pull/1 Power Snatch
Movements:
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AMRAP 15
20 KB SDHP (55/35)
50 Double Unders
1:00 plank hold
Movements:
Jump Rope (Double Unders) | Kettlebell Swing | Sumo Deadlift High Pull
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
(No Measure)
Movements:
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EMOM x 16 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs
*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch
(Score is Weight)
Movements:
Deadlift | Push Up | Row | Shoulder Press (Strict)
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3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
-Rest 1:00 b/t Sets-
(Score is Reps)
Movements:
Burpee | Push Press | Row
—
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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