Workout of the Day

4 SETS
12/12 SA DB Bench Press
1:00 Side Plank (R)
1:00 Side Plank (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Bench Press

21-15-9 reps for time of:
• Clean 135/95#
• Ring dips

Movements:

Clean | Ring Dip

Banded Shoulder Stretch (2 min/side)

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

(No Measure)

Movements:

Burpee | Deadlift | Dumbbell Deadlift | Row

E2MOM x 12 MINUTES
12 DB Hang Clusters

(Score is Weight)

4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest

-1:00 Rest b/t Sets-

(Score is Reps)

Movements:

Clean | Dumbbell Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO