Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold

(Score is Weight)

Movements:

Kettlebell Swing

FOR TIME
65/50 Cal Row
50 Sit-Ups
40/30 Cal Row
40 Sit-Ups
25/20 Cal Row
30 Sit-ups

(Score is Time)

Movements:

Row | Sit-up

At Home

Video: https://vimeo.com/472912772/e0ee0c183d
1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Air Squats
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Air Squats
5 Burpees

(No Measure)

Movements:

Air Squat | Burpee | Jump Rope (Single Under)

5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

Movements:

Shoulder Press (Strict)

AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**

*Hold DB across chest
**See Follow Along video for demo

(No Measure)

Movements:

Dumbbell Push Press | Jump Rope (Double Unders) | Push Press | Sit-up

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!