Workout of the Day

2 ROUNDS (8:00 CAP)
8 Air Squats
8/8 Single DB Strict Press
8 Step-Ups
1:00 Row (Moderate Pace)

-Into-

2 ROUNDS
8 Air Squats
8/8 Single DB Strict Press
8 Box Jumps
1:00 Row (Workout Pace)

Movements:

Air Squat | Box Jump | Row | Shoulder Press (Strict)

Thruster for load:
#1: 3 reps

Movements:

Thruster

AMRAP x 15 MINUTES
20 Box Jumps (24/20)
5 Thrusters (115/75)|(75/55)
15/12 Cal Row
5 Thrusters

(Score is Rounds + Reps)

KB BB: (50/35)|(35/25)

Movements:

Box Jump | Kettlebell Swing | Row | Thruster

At Home

Video: https://vimeo.com/427851056/1c19ff1807

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

(No Measure)

Movements:

Air Squat | Sit-up

5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

(Score is Load)

Movements:

Hollow Rock | Shoulder Press (Strict)

AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Movements:

Run | Sit-up

AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/494175972/517e9def1e

Movements:

Row