Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

3 SETS
10 Bench Press
15 DB Overhead Tricep Extensions

*Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Bench Press | Dumbbell Overhead Squat

AMRAP 2:30
5/5 Single Arm Hang DB Clean and Jerk (50/35)
10 TTB
Rest 1:00

Repeat for 4 Rounds
*pick up where you left off

Movements:

Clean | Clean & Jerk

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

(No Measure)

Movements:

Air Squat | Row | Shoulder Press (Strict)

EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

Movements:

Dumbbell Hang Snatch | Snatch

EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)

Movements:

Kettlebell Swing | Ring Dip

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO