Workout of the Day

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

Movements:

Overhead Squat | Run

4 rounds for Quality
5 Ring dips w/ max hold on 5th rep
8/8 Single Arm DB row
10 barbell bicep curls

*record heaviest bicep curl weight

Movements:

Ring Dip | Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

(No Measure)

Movements:

Air Squat | Sit-up

5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

(Score is Load)

Movements:

Hollow Rock | Shoulder Press (Strict)

AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Movements:

Run | Sit-up

AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/536464572/0eea3aaccb

Movements:

Row