Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

Every 2 minutes on the minute (E2MOM)

Hang Snatch
5-5-4-3-2-1

Movements:

Snatch

For time:
120 DU
then
6 Rounds
10 Plate G2OH 45/25
10 Burpees to Plate
then
1200m Run
**Out Door by 12:00**

Movements:

Burpee | Run

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift

AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides

(Score is Weight)

Movements:

Deadlift

E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval

(Score is Weight)

Movements:

Walking Lunge

FOR QUALITY
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO