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

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:

Walking Lunge

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

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:

Deadlift | Row

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

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:

Push Up | Run