Workout of the Day

Back Squat for load:
#1: 5 reps

Movements:

Back Squat

AMRAP 10
250m Row
15 Wallballs (20/14)

*row = 5 reps (i.e., every 50m = 1 rep) so 1 Round in WOD = 20 reps

Movements:

Row | Wall Ball Shot

At Home

NCGO ON-DEMAND VIDEO

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

(No Measure)

Movements:

Hollow Rock | Jump Rope (Single Under) | Run

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

Movements:

Dumbbell Push Press | Push Press | Row

5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

Movements:

Clean | Dumbbell Push Press | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Run

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