Workout of the Day

4 ROUNDS FOR TIME
:30 Row
6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)
6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)
12 Hollow Rocks + 12 Superman Arch Rocks*

*Try to alligator roll from the Hollow Position right into the Superman Position.

Movements:

Air Squat | Hollow Rock | Row | Shoulder Press (Strict)

3 SETS FOR QUALITY
3-5 Jumping Kip Swings
+
3-5 Kip Swings
+
3-5 “2-for-1’s”*

*1 Rep = 2 Kip Swing + 1 Pull-Up

(No Measure)

Movements:

Kettlebell Swing | Pull-up (Kipping)

2 SETS
20/15 Cal Row
25 Kipping Pull-ups
25 Thrusters (45/35)
20/15 Cal Row

-Rest 2:00 b/t Sets-

(Score is Time)

Movements:

Pull-up (Kipping) | Row | Thruster

At Home

Full Length Video: https://vimeo.com/438998903/e5cc1b78ea

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 6 MINUTES
10 Hand Release Push-ups + Max Shoulder Taps

(No Measure)

Movements:

Push Up | Shoulder Taps

EMOM x 24 MINUTES
MIN 1 – :50 Moderate Pace Cardio Choice
MIN 2 – :50 Weighted Russian Twists
MIN 3 – :50 DB Renegade Row
MIN 4 – :50 Burpees

(Score is Reps)

Movements:

Burpee | Row

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/438829966/e4fe6be2e7