Workout of the Day

1 min cardio of choice (run, row, jump, bike)
10 leg swings (5 each – front to back)
10 bird dogs (5 each side)
3/3 spider man lunge
5 scap pullups
5 ring rows/negatives/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

Strict Press 10-8-6-8-10

Movements:

Shoulder Press (Strict)

AMRAP x 12 MINUTES
6 push jerk (115/75)|(75/55)
6 Burpee box jumps (24/20)

(Score is Rounds + Reps)

Movements:

Box Jump | Burpee | Power Clean and Push Jerk | Push Jerk

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Sit-Ups*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Push Up | Sit-up

4 SETS ON A 12:00 CLOCK…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups

(Score is Weight)

Movements:

Clean | Deadlift | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up

EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time

(Score is Weight)

Movements:

Clean | Dumbbell Hang Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO