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

12 Rounds for Time
12 WB 20/14
6 Lateral Up-Downs Over Bar
**15 min cap**

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:

Row

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 Jumping Jakcs
:30 Bodyweight Goodmornings

(No Measure)

Movements:

Good Morning

5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

(Score is Weight)

Movements:

Deadlift | Push Up

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