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
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Every 2 minutes on the minute (E2MOM)
Hang Snatch
5-5-4-3-2-1
Movements:
—
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:
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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:
—
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:
—
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval
(Score is Weight)
Movements:
—
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
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