Workout of the Day

AMRAP X 6 MINUTES
10 Staggered Stance Good Mornings
7/7 Single Ring Ring Rows
10 Knee Push-ups
7/7 Curtsey Squats

Movements:

Good Morning | Push Up | Ring Row | Row

Library Deadlift for load:
#1: 3 reps

Movements:

Deadlift

II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

(Score is Rounds + Reps)

Movements:

Air Squat | Pull-up (Kipping) | Push Up | Ring Row | Row

5 min row at 70% of your 1K pace.

Movements:

Row

At Home

Video: https://vimeo.com/429914151/b307155166

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Row

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Movements:

Bear Crawl | Good Morning

EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

(No Measure)

Movements:

Dumbbell Hang Snatch | Run | Snatch

EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks
*Hold DB at the waist by both heads

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/495836420/44b8c82ebd

Movements:

Hollow Rock