Workout of the Day

3 ROUNDS (7:00 CAP)
6/6 SA KB Deadlift
5/5 SA Russian KB Swing
10 Box Step-Ups
:30 Hollow Hold
:30 Superman Hold

Movements:

Deadlift | Kettlebell Swing

EMOM x 12 MINUTES
MIN 1 – :15 Active Hang + :15 Kip Swing
MIN 2 – 5-10 Strict Gymnastics Pulls*
MIN 3 – :45 Bike (EZ)

*Gymnastic Pull Options…
Ring Row
Vertical Ring Row
Elevated Ring Row
Strict Pull-Up

(No Measure)

Movements:

Kettlebell Swing | Pull-up (Kipping) | Ring Row | Row

AMRAP x 15 MINUTES*
4-6-8 and so on…
Box Jump Overs (24/20)
Ring Rows
Box Dips

*Complete a :30 DBL KB FR Hold (53/35)|(35/26) after each round.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Movements:

Box Jump | Kettlebell Swing | Ring Dip | Ring Row | Row

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under) | Sit-up

4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

Movements:

Bench Press | Ring Dip

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Walking Lunge

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO