Workout of the Day

4 SETS (9 MINUTE CAP)
:45 Row
25’ SA OH KB Walk
10 leg swings
25’ SA OH KB Walk
50’ Front Rack Walk

Movements:

Kettlebell Swing | Row

5 SETS FOR QUALITY
100m DBL KB Farmer’s Carry
100m DBL KB Front Rack Walk
100m DBL KB OH Walk
2:00 Row (EZ Pace~60-70% of 1K pace)*

*2:00 Row is considered active rest. Once completed athlete should begin their next round of walks.

(Score is Weight)

Movements:

Row

1:30 pigeon stretch/side
1:00 lax ball in glutes/side (https://www.youtube.com/watch?v=4FNGuyAGK74)
1:30 butterfly stretch

At Home

Video: https://vimeo.com/429912311/6c26ca27e7

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

(No Measure)

Movements:

Burpee | Walking Lunge

4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

Movements:

Row

AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Rounds + Reps)

Movements:

Deadlift | Dumbbell Deadlift | Push Up

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO