Workout of the Day

A) 10 pullups
B) 5/5 single leg RDL (barbell)
C) 8-10 windshield wipers

Movements:

Pull-up (Kipping)

AMRAP 8
20 DB Snatch (40/25) *switch every 5 reps
10 box jump overs
rest 2 min
AMRAP 8
30 Double Unders
12 Reverse goblet lunges (45/25)

Movements:

Box Jump | Dumbbell Snatch | Jump Rope (Double Unders) | Snatch | Walking Lunge

2 min pigeon per side

At Home

NCGO ON-DEMAND VIDEO

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!

NCMOBILITY VIDEO
https://vimeo.com/518822490/e176894bf3

Movements:

Deadlift | Run