Workout of the Day
Run 2 mins
into…
AMRAP x 4 MINUTES
10 Groiners
10 Scap Push Ups
10 Scap Pulls (whatever you’re using as a sub for pull ups)
10 Sit Ups
(No Measure)
Movements:
Pull-up (Kipping) | Push Up | Run
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
***LOWER VOLUME VERSION***
FOR TIME*
1 Mile Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
1 Mile Run
*Mandatory break-up the reps into 10
rounds.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub
Movements:
Air Squat | Push Up | Pull-up (Kipping) | Run
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Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/418617850/14d3d4b3ec
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