Workout of the Day

3 Rounds (10 min cap)
5 glute bridges w/ 3s hold
5 squat stand holds
5 kip swings
5 banded squats (band above knees)
5 scap pullups

Movements:

Kettlebell Swing | Pull-up (Kipping)

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Movements:

Thruster | Pull-up (Kipping)

4 SETS
8 Front Squats*
4 Tall Box Jumps (Athlete Choice-immediately after squats)

*Pause at bottom of 1st front squat for 3 sec – remaining 7 squats normal

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Box Jump | Front Squat

Couch stretch 2 min/side

At Home

Video: https://vimeo.com/453665119/aac6a0a25c

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…
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press

*As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo

(Score is Weight)

Movements:

Row

EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up

(Score is Weight)

Movements:

Dumbbell Swing | Kettlebell Swing | Sit-up

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO