Workout of the Day

3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

(No Measure)

Movements:

Deadlift | Kettlebell Swing | Push Press

AMRAP x 14 MINUTES
20/15 Cal Row
30 Walking Lunges
40 Sit-ups
50 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Row | Sit-up | Walking Lunge

At Home

Full Length Video: https://vimeo.com/453677926/9a2a17f110

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

(No Measure)

Movements:

Air Squat

E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings

(Score is Weight)

Movements:

Clean | Dumbbell Hang Power Clean | Good Morning | Hang Power Clean | Power Clean | Power Clean and Push Jerk

EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)

(Score is Total Reps)

Movements:

Clean | Deadlift | Dumbbell Deadlift | Kettlebell Swing | Run

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/454247985/af86f80690