Workout of the Day

AMRAP x 7 MINUTES
100m Run
10 Single DB Upright Row
200m Row
10 Kip Swings
10 KB Swings

Movements:

Kettlebell Swing | Row | Run

Front Squat for load:
#1: 5 reps

Movements:

Front Squat

AMRAP x 5 MINUTES
6 DB Front Squats (45/30)
6 Burpees
6 Box Jump Overs (24/20)
-Rest 1:30-
Repeat for 3 Rounds

Movements:

Box Jump | Burpee | Front Squat

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Movements:

Kettlebell Swing | Sit-up

4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Thruster

EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

Movements:

Deadlift | Kettlebell Swing | Run | Sumo Deadlift

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