Workout of the Day

6×4 Back squat
*Perform 2 seated box jumps after each set
**REST 2 min between sets

Movements:

Back Squat | Box Jump

21-15-9
DB Clean and Split Jerk (45/30)
Up Downs over DB

Movements:

Clean | Split Jerk

2 min pigeon/side

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Movements:

Kettlebell Swing | Sit-up

4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups

(Score is Weight)

Movements:

Turkish Get Up

ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders

(Score is Each Set for Time)

Movements:

Dumbbell Swing | Jump Rope (Double Unders) | Kettlebell Swing | Push Up | Run

AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*

*1 Rep = L + R

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Movements:

Deadlift