Workout of the Day

1 very special mile (in the shade) (cake)

80’s stretch routine!

AMRAP 6, AMARP 5, AMRAP 4
30 KB Swings
20 KB Goblet Squats
10 KB Strict Press (5 each arm)
5 KB Planky Pull-Overs
3 KB Painstakingly Slow Good mornings

1 min rest between each AMRAP, no rest *during* the AMRAP
—-
bonus mile! (still in the shade, but not cake)

ending with a celebration of our successes!!

Movements:

Good Morning | Kettlebell Swing | Shoulder Press (Strict)

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

See Workout Prep notes

Movements:

Deadlift

3-5 SETS*
12 “Library” Deadlifts (185/125)|(155/105)|(115/75)**
50 Double Unders
-Rest :30 b/t Sets

*3 or 4 Sets if coach/athlete want to reduce volume and multiple options for weight

**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.

See Workout Prep Notes

Movements:

Deadlift | Jump Rope (Double Unders)

2 SETS
1:00 Cobra Stretch
1:30 Banded Hamstring (L)
1:30 Banded Hamstring (R)

At Home

Full Length Video: https://vimeo.com/432452351/3db202cfe9

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Dumbbell Swing | Kettlebell Swing

3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit

-No Additional Rest b/t Sets-

(Score is Reps)

Movements:

Deadlift | L-Sit | Sumo Deadlift

E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders

(Score is Each Set for Time)

Movements:

Clean | Dumbbell Hang Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Run | Snatch

Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/432444779/ffec40bb9b