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

Row 500m @ 100-110% of your 1K pace

Movements:

Row

4 SETS*
6/6 Single Leg Barbell RDL
6/6 Front Rack Barbell Reverse Lunges

*Keep weight light.

(Score is Weight)

Movements:

Walking Lunge

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:

Burpee | Deadlift

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:

Run | Walking Lunge

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

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:

Row

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