Workout of the Day

2 ROUNDS
10 Scap Push-Ups
10 Single Ring Ring Row
10 Slow Deadbugs

Into…

2 ROUNDS
7 Knee Push-Ups or Push-Ups
7 Ring Row (Mod difficulty)
:30 Hollow Hold

Into…

2 ROUNDS
5 Hand Release Push-Ups
5 Ring Rows (Mod+ difficulty)
10 Tuck-Ups

Movements:

Deadlift | Push Up | Ring Row | Row

15-12-10-10
Incline DB Bench Press

-Immediately into-

25 Banded Chest Flyes

-Rest 1:30 b/t Sets-

(Score is Weight)

Movements:

Bench Press

EMOM x 16 MINUTES
MIN 1 – 15-20 Hand Release Push-Ups
MIN 2 – :40 Max Sit-Thrus
MIN 3 – 15-20 Ring Row
MIN 4 – :40 Max Tuck-Ups

(Score is Reps)

Movements:

Push Up | Ring Row | Row

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees

(No Measure)

Movements:

Bear Crawl

5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

(Score is Weight)

5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges

– Rest 1:00 –

(Score is Reps)

Movements:

Burpee | Push Up | Walking Lunge

FOR QUALITY
Max Time in Any Style Plank for 5:00

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO