Workout of the Day

For Quality (15 minutes)
4 Rounds
Handstand/Pike on box practice (try to accumulate 30-60s holds)
L-sit holds (accumulate 30s)
5-10 strict TTB

For Time:
30-20-10-5
Deadlift (135/95)
Box jumps (24/20)

Soft time cap: 12 min

Movements:

Box Jump | Deadlift

1 min seated v-stretch
1 min happy baby

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees

(No Measure)

Movements:

Bear Crawl

3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest-
1:15 – Weighted Sit-ups
-:15 Rest-
1:15 – DB Goblet Lunge
-:15 Rest-

(Score is Reps)

Movements:

Dumbbell Snatch | Sit-up | Snatch | Walking Lunge

AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run

(Score is Rounds + Reps)

Movements:

Run | Walking Lunge

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

NCMOBILITY VIDEO