Workout of the Day

AMRAP x 6 MINUTES*
100m Run
8 Wall Ball Deadlifts
8 Wall Ball Strict Press
8 Wall Ball Front Squats
5 Up-Downs

*At minute 3:00 combine the WB Strict Press and Front Squat to a Wall Ball Thruster.

Movements:

Deadlift | Front Squat | Run | Shoulder Press (Strict) | Thruster | Wall Ball Shot

Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Movements:

Front Squat

E2MOM x 16 MINUTES
MIN 1-2 – 400m Run
MIN 3-4 – 30 Wall Balls (20/14)|(14/10)

(Score is Each 400m Run)

KG WB: (9/6)|(6/5)

Movements:

Run | Wall Ball Shot

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Air Squats
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Air Squats
5 Burpees

(No Measure)

Movements:

Air Squat | Burpee | Jump Rope (Single Under)

5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

Movements:

Shoulder Press (Strict)

AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**

*Hold DB across chest
**See Follow Along video for demo

(No Measure)

Movements:

Dumbbell Push Press | Jump Rope (Double Unders) | Push Press | Sit-up

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO