Workout of the Day

3 ROUNDS (7:00 CAP)
30 Mountain Climbers
20 Reverse Lunges
10 Good Mornings
10 air squats

Movements:

Air Squat | Good Morning | Walking Lunge

Back Squat for load:
#1: 10 reps
#2: 1 rep
#3: 10 reps
#4: 1 rep
#5: 10 rep
#6: 1 reps

Movements:

Back Squat

20 KBS (53/35)
15 goblet squats

Movements:

Kettlebell Swing

75 Wall Ball Situps w/ Throw (to wall) for time

Time cap : 10 min

Movements:

L-Sit | Row | Sit-up | Wall Ball Shot

At Home

Video: https://vimeo.com/488822067/11416a5e7b

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Inch Worm w/ out Push-Up
25′ Slow Bear Crawl
25 High Knees

(No Measure)

Movements:

Bear Crawl | Push Up

E2MOM x 5 SETS
8/8 Slow Goblet Split Squats
12 Slow Double DB Romanian Deadlift*

*Athlete Holds Two DBs

(Score is Weight)

Movements:

Deadlift

AMRAP x 5 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Walking Lunge

EMOM x 5 MINUTES
20 Russian Twists into Max Alt V-Ups

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/489580707/856e96b7c7

Movements:

V-Up