Workout of the Day

15 min to build to tough complex:
3 Sn. Pull/2 Hang Sn. High Pull/1 Power Snatch

Movements:

Snatch

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

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:

Deadlift | Row

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)

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