Workout of the Day

Library Deadlift for load:
#1: 3 reps

Movements:

Deadlift

II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

(Score is Rounds + Reps)

Movements:

Air Squat | Pull-up (Kipping) | Push Up | Ring Row | Row

At Home

Video: https://vimeo.com/470730519/b87395c663
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!
https://vimeo.com/470838387/298187b495

Movements:

Hollow Rock