Workout of the Day

Back Squat for load:
#1: 8 reps

Movements:

Back Squat

AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat (135/95)
3-6-9, and so on…
Burpees

(Score is Rounds + Reps)

Movements:

Back Squat | Burpee | Pull-up (Kipping)

At Home

Video https://vimeo.com/465797398/db970de19f
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
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Thruster

EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

Movements:

Deadlift | Kettlebell Swing | Run | Sumo Deadlift

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!