Workout of the Day

ON A 5:00 RUNNING CLOCK…
250m/200m row easy pace
25 Glute Bridge Ups
15 Good Mornings
20 Alt. DB Sumo Deadlifts
20 Reverse Lunges

Movements:

Deadlift | Good Morning | Row | Run | Sumo Deadlift | Walking Lunge

row 100m @ 50% pace
row 100m @ 75% pace
row 100m @ 95% pace

Movements:

Row

Row 1000 m for time!

Movements:

Row

5 SETS*
8 Sumo Deadlift
6/6 Explosive Bulgarian Split Squats**

*Keep weight Moderate-Heavy.
**Option to use two light DB’s in the suitcase position.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift | Sumo Deadlift

Core: Tabata x8
A. Sit-ups
B. hollow hold

Alternate between sit-ups and hollow holds (score is total sit-ups)

Mobility
2 min couch stretch per side
1 min pigeon stretch per side

Movements:

Sit-up

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

Movements:

Row

EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch

(Score is Weight)

Movements:

Snatch

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO