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

Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

Movements:

Sumo Deadlift

For Time:
21-15-9
Deadlift (225/155)
42-30-18
Double Unders

The workout starts with 21 deadlift, followed by 42 DU, then 15 deadlift, then 30 DU, then 9 deadlifts, and finishes with 18 DU.

Movements:

Deadlift | Jump Rope (Double Unders)

At Home

NCGO ON-DEMAND VIDEO

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
50 Glute Bridges
40 Mountain Climbers
30 Jumping Jacks
20 Hollow Rocks

(No Measure)

Movements:

Hollow Rock | Run

5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Push Up | Row

ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time

(Score is Max Plank Time)

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO