Workout of the Day

4 ROUNDS (5:00 CAP)
:45 Row
12 DB Goblet Squats
12 Slow Alt. Quad Heel Taps
10 Hollow Rocks
10 Supermans

Movements:

Hollow Rock | Row

3K Row for time*
**Every 500m, stop and do 10 burpees (after you finish each 500m – including the final 500m, you have 10 burpees!)

Time cap: 25 min

Movements:

Burpee | Row

8 Rounds Alternating
Tabata Sit Ups
Hollow hold

*8 Rounds Total (4 each)*

Score is total number of sit-ups

Movements:

Sit-up

At Home

Video: https://vimeo.com/488839396/e1182a44d6

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Floor Press + Max Sit-ups

(No Measure)

Movements:

Sit-up

EMOM x 10 MINUTES
MIN 1 – :45 DB Renegade Row
MIN 2 – :45 Deadbugs

(Score is Weight)

Movements:

Deadlift | Row

2 SETS
ON A 8:00 CLOCK…
40 Box Step Ups
30 Single DB Push Press*
20 Push-Up to Pike
10 DB Hang Muscle Clean
Max Plank in Remaining Time

-Rest 2:00 b/t Sets-

*Hold DB Across Chest

(Score is Time in Plank)

Movements:

Clean | Dumbbell Push Press | Muscle-Up | Push Press | Push Up

3 SETS
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/489580085/cadf1b15f7

Movements:

Deadlift | Hollow Rock