Workout of the Day
EMOM x 7 MINUTES
MIN 1 – :40 Mountain Climbers
MIN 2 – :40 Good Mornings
MIN 3 – :40 Up-Downs
MIN 4 – :40 Bird Dogs
MIN 5 – :40 KB Goblet Reverse Lunges
MIN 6 – :40 KB Deadlifts
MIN 7 – :40 Burpees
Movements:
Burpee | Deadlift | Good Morning | Kettlebell Swing | Walking Lunge
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Row 500m @ 100-110% of your 1K pace
Movements:
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4 SETS*
6/6 Single Leg Barbell RDL
6/6 Front Rack Barbell Reverse Lunges
*Keep weight light.
(Score is Weight)
Movements:
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EMOM x 12 MINUTES*
MIN 1 – 6 Library Deadlifts (Athlete Choice)
MIN 2 – 8-12 Burpees Over Bar
*Stay at same weight for first 4 sets, moderate-heavy. Option to increase last 3 sets each round.
(Score is Weight)
Movements:
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At Home
NCGO ON-DEMAND VIDEO
ON A 5:00 RUNNING CLOCK
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
(No Measure)
Movements:
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E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row
(Score is Weight)
Movements:
Row | Shoulder Taps | Walking Lunge
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AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
Movements:
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FOR QUALITY
Max Time in Any Style Plank for 5:00
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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