Workout of the Day

3 Rounds For Time:
12 Double KB Front Rack Lunges
12 burpee to target (pullup bar/rings)

Movements:

Burpee | Walking Lunge

7×3 Deadlift
*Building each set
**perform 3-5 TTB immediately after each set and then rest 90s.

Movements:

Deadlift

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups

(No Measure)

Movements:

Air Squat | Sit-up | Walking Lunge

5 SETS ON A 13:00 CLOCK…
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Push Press

ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice

Immediately into…

AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead

1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

(Score is Rounds + Reps)

Movements:

Clean | Muscle-Up | Run

ON A 5:00 RUNNING CLOCK…
3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/518820645/dbc65808b4

Movements:

Run | Sit-up