Workout of the Day

AMRAP x 6 MINUTES
100m Run
10 Single Arm KB Staggered Stance Bent over row (Left Arm)
10 Single arm KB Swing (Left Arm)
:20 Overhead KB Hold (Left Arm)
10 V-ups
10 Single arm KB Staggered Stance Bent over row (Right Arm)
10 Single arm KB Swing (Right Arm)
:20 Overhead KB Hold (Right Arm)

Movements:

Kettlebell Swing | Row | Run | V-Up

2 SETS
800m Run
40 Toes to Bar

-Rest 2:00 b/t Sets-

-Hard Cap 16:00-

(Score is Each Set for Time)

Movements:

Run | Toes-to-Bar

**3 SETS FOR QUALITY AFTER WOD**
12 Mixed Grip KB Alternating Lunges
6/6 Single KB Upright Row
1:00 Double KB Front Rack Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Movements:

Kettlebell Swing | Row | Walking Lunge

At Home

Video: https://vimeo.com/425360737/65e0f8291b

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees

*Both movements = 1 Set

Movements:

Burpee | Deadlift | Dumbbell Deadlift | Toes-to-Bar

EMOM x 10 MINUTES
MIN 1 – :50 Slow DB Goblet Squats
MIN 2 – :50 Slow DB Crawl

(Score is Load)

“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Alt. DB Snatch
TABATA 2 – Single DB Front Squat
TABATA 3 – Single DB Floor Press
TABATA 4 – Alt. Jumping Lunges

-Rest 1:00 b/t Each Tabata-

(Score is Reps)

Movements:

Dumbbell Snatch | Front Squat | Snatch | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO