Workout of the Day

AMRAP x 7 MINUTES
4 Cal Row*
5/5 SA KB Deadlifts
5/5 KB Upright Row
5 Perfect Push-Ups

*Increase Cals by 2/1 each round.

Movements:

Deadlift | Kettlebell Swing | Push Up | Row

4 SETS
6/6 Tempo KB Floor Press (30X1)
6/6 Seated Tempo KB Strict Press (30X1)
6/6 Half Kneeling KB Around the World*

*Athlete choice on kneeling position. Legs do not need to switch.

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Kettlebell Swing

AMRAP x 16 MINUTES
600m run
20 KB Swings (53/35)|(35/26)
20 KB front rack lunges (switch at 10)

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)
KG SB: (15/10)|(10/5)

Movements:

Kettlebell Swing | Run | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

Movements:

Deadlift

EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO