Workout of the Day

3 ROUNDS
8 Deadbugs
8 Kip Swings
8 Air Squats

Movements:

Air Squat | Deadlift | Kettlebell Swing

Squat Clean Thruster for load:
#1: 5 reps

5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)

Movements:

Row | Run | Thruster | Toes-to-Bar

3 min recovery row at 80-85% of your 1k pace

Movements:

Row

spider man stretch 1 min/side

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Row

4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Movements:

Row | Shoulder Press (Strict)

EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean

(Score is Weight)

Movements:

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

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO