Workout of the Day

Deadlift for load:
#1: 5 reps

Movements:

Deadlift

6 SETS
10 Deadlifts (225/155)|(155/105)
20 Sit-Ups

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

BB KG: (100/70)|(70/55)

Movements:

Deadlift | Sit-up

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Superman Hold
MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

Movements:

Deadlift

EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO