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:
—
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:
—
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:
—
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
—