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

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:

Row

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

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)

4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press

(Score is Weight)

Movements:

Row

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

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO