Workout of the Day

EMOM x 8 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Shoulder taps
MIN 3 – :40 Deadbugs
MIN 4 – :40 Reverse Single Unders
MIN 5 – :40 Banded rows (band on rig)
MIN 6 – :40 Scap pushups
MIN 7 – :40 Double unders or attempts
MIN 8 – :40 Scap pullups

Movements:

Deadlift | Jump Rope (Single Under) | Pull-up (Kipping) | Push Up | Row | Shoulder Taps

Behind the neck push press
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

*Hold overhead position for 3 seconds on 2nd rep
**Today is all about technique not weight!!!

6 Rounds for Time:
12 Alternating DB snatch (50/35)
9 burpee to plate (45/25)
6 Chest to bar pullups

*15 Min Cap*

Movements:

Burpee | Dumbbell Snatch | Pull-up (Kipping) | Snatch

Banded lat and shoulder stretch

At Home

Video: https://vimeo.com/427619666/b4539a3b7a

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Row

4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

Movements:

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

EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides

(Score is Load)

Movements:

Clean

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO