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

Row 2x500m

Rest 1:1 between each 500m row

Movements:

Row

4×3
Hang Clean pulls

Movements:

Clean

Hang Squat Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Hang Squat Clean

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Air Squat | Good Morning

4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift

AMRAP x 3 MINUTES
Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES
Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO