Workout of the Day

EMOM x 10 MINUTES
MIN 1 – 8/8 Goblet Split Squats
MIN 2 – 5-7 Strict Pull-ups
MIN 3 – :50 EZ Row

Movements:

Pull-up (Kipping) | Row

3 ROUNDS FOR TIME
500m Row
30 Lunges
15 Ring Rows
30 Ground to OH (45/25)

Movements:

Ring Row | Row | Walking Lunge

At Home

Full Length Video: https://vimeo.com/436875509/0211deea38

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)

Movements:

Dumbbell Swing | Kettlebell Swing

EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups
MIN 2 – :50 DB Close Grip Floor Press

(Score is Weight)

5 SETS
AMRAP x 3 MINUTES
1 DB Up-Down
2 DB Suitcase Lunge
1 DB Up-Down
2 DB Suitcase Lunge

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Movements:

Run | Walking Lunge

ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/436714104/7a61f2e926

(No Measure)

Movements:

Deadlift | Run