Workout of the Day

Push Press for load:
#1: 6 reps

Movements:

Push Press

For time:

Row 2,000 meters
100 wall-ball shots
20 muscle-ups

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Movements:

Muscle-Up | Row | Wall Ball Shot

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

4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats

-12:00 Time Cap-

(Score is Weight)

Movements:

Deadlift

3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-

(Score is Reps)

Movements:

Sit-up

5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO