Workout of the Day

3 SETS
7 Hollow rocks
7/7 shoulder taps
7/7 SA KB/DB Deadlift*
7/7 SA KB/DB Strict Press w/ pause OH

*KB/DB to the outside of the foot.
*7 min cap

Movements:

Deadlift | Dumbbell Deadlift | Hollow Rock | Kettlebell Swing | Shoulder Press (Strict) | Shoulder Taps

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:

4 Strict Press
+
2 Push Press
+
1 Push Jerk

(Score is Weight)

Movements:

Run | Shoulder Press (Strict)

EVERY 4:00 x 5 SETS
20 Sit-Ups
20 hang DB snatch (35/25) – switch hands every 5 reps
10 Hand Release Push-Ups
10 S2OH (95/65)|(65/45)

(Score is Each Set for Time)

Movements:

Dumbbell Snatch | Push Up | Sit-up | Snatch

3×10 v-ups with hollow body – for QUALITY

banded shoulder openers for mobility

Movements:

V-Up

At Home

NCGO ON-DEMAND VIDEO

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 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift | Sumo Deadlift

EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders

*1 Rep = 1 Burpee + 3 Shuffle Out and Back

(Score is Slowest Set)

Movements:

Burpee | Jump Rope (Single Under) | Run

“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/463689959/e1a37ee768

Movements:

Deadlift