Workout of the Day
4 ROUNDS (5:00 CAP)
12 Alt. Lunges*
10 Ring Rows
8 Deadbugs
:30 row/jump
*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.
Movements:
Deadlift | Ring Row | Row | Walking Lunge
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3 SETS
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
Movements:
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FOR TIME
40-30-20-10
Alt. Back Rack Forward Lunges (75/55)|(45/35)
35-30-25-20*
Cal Row
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)
Movements:
Pull-up (Kipping) | Row | Walking Lunge
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At Home
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
—
E2MOM x 14 MINUTES
10 DB Romanian Deadlifts
8 DB Bent Over Rows
6 DB Ground to Overhead
(Score is Load)
Movements:
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ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB
(Score is Reps)
Movements:
Burpee | Clean | Muscle-Up | Run
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ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups
then…
Check out today’s NCMOBILITY from The Ready State!
(No Measure)
Movements:
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