Workout of the Day

EVERY 3:30 x 3 SETS
20 Alt. DB Bench Press*
15 Supinated Ring Rows**

*Alt. DB must stay in locked out position.
**Athletes have the option to complete Barbell Inverted Rows.

(Score is Weight)

Movements:

Bench Press | Muscle-Up | Ring Row | Row

EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)|(65/45)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Cal Bike

-Rest 1:00-

EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)|(65/45)

(Score is Cals)

KG BB: (42.5/30)|(30/20)

Movements:

Push Up | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 Plank Alt Shoulder Taps
:30 Bodyweight Goodmornings

(No Measure)

Movements:

Good Morning | Shoulder Taps

5 SETS ON A 10:00 CLOCK…
8 Single DB Russian Swing
4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Movements:

Kettlebell Swing

3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

Movements:

Clean | Deadlift | Dumbbell Deadlift | Hang Squat Clean | Squat Clean | Thruster

3 SETS
15 Hollow Rocks
15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/521642903/15cd89d0b3

Movements:

Hollow Rock