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

AMRAP 5
Manmakers (40/25)
rest 3 min

AMRAP 4
Devil Press (40/25)
rest 2 min

AMRAP 3
Burpees

Movements:

Burpee | Man Maker

3 Rounds for Quality (12 min cap)
0:30 side plank R
10 bench glute bridges**
0:30 side plank L
10-15 barbell bicep curls

**mid spine is on side of bench, if done easily with good form, add barbell to hip and do them weighted!

*score is highest amount of weight for glute bridge (#1) and bicep curls (#2)

Movements:

Bench Press

At Home

NCGO ON-DEMAND VIDEO

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

3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice

(Score is Reps)

5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/513136984/12aeacb727

Movements:

V-Up