Workout of the Day
1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats
Movements:
Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge
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12 Rounds for Time
12 WB 20/14
6 Lateral Up-Downs Over Bar
**15 min cap**
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3 Rounds
0:30 R side plank
6/6 DB Front Rack lateral step up (DB FR LSU)
0:30 L side plank
6/6 Single arm bent over row
0:30 Front lean rest
*record highest weight for DB FR LSU & bent over row
Movements:
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 Jumping Jakcs
:30 Bodyweight Goodmornings
(No Measure)
Movements:
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5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups
(Score is Weight)
Movements:
—
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)
Movements:
Burpee | Dumbbell Snatch | Push Up | Run | Snatch
—
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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