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
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EMOM x 12 MINUTES
MIN 1 – 7-10 Strict Chin-Ups
MIN 2 – 10 DB Chainsaw Row (R) + Max Plank
MIN 3 – 10 DB Chainsaw Row (L) + Max Plank
(Score is Weight)
Movements:
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AMRAP x 5 MINUTES
10 Ring Row
10 Box Step-Ups (24/20)
-Rest 1:00-
AMRAP x 5 MINUTES
8 Jumping Pull-Ups
8 DB Goblet Step-Ups (35/20)|(20/15)
-Rest 1:00-
AMRAP x 5 MINUTES
6 Pull-Ups
6 DBL DB Suitcase Step-Ups
(Score is Rounds + Reps)
KG DB: (15/9)|(9/6)
Movements:
Pull-up (Kipping) | Ring Row | Row
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At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
(No Measure)
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4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press
(Score is Weight)
Movements:
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3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows
*Hold DB across Chest
-Rest 1:00 b/t sets-
(Score is Rounds + Reps)
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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