Workout of the Day

AMRAP 5
30 sec single unders
10 scap push ups
30 sec plank rolls
10 lunges
30 sec hollow hold

Movements:

Jump Rope (Single Under) | Walking Lunge

20-15-12-10-10*
Wide Grip Bent Over Rows
10-10-10-10-10
Supinated Ring Rows
5/5-5/5-5/5-5/5-5/5
Single KB Front Rack Lateral Step Up**

*Start light and build to a heavy set of 10 for today.
**KB is in front rack on side that leg is stepping up

(Score is Weight on Bent Over Row)

Movements:

Kettlebell Swing | Row

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Movements:

Jump Rope (Double Unders) | Sit-up

3 min foam roller – focus on lats and calves

At Home

Video: https://vimeo.com/453661939/45154456ff

1:00 Cardio Choice

into…

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

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides

(Score is Weight)

Movements:

Deadlift | Sumo Deadlift

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press

*Alternate DB in hands every rep
**Hold DB across chest

(Score is Rounds + Reps)

Movements:

Push Press | Walking Lunge

AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/497777397/9da8102347

Movements:

Sit-up