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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Row 2x500m
Rest 1:1 between each 500m row
Movements:
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4×3
Hang Clean pulls
Movements:
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Hang Squat Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Movements:
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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:
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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:
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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
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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