Workout of the Day

3 ROUNDS
10 Lunges
5 DB Jefferson Curls
10 Quad Heel Taps
5/5 DB Upright Row
10 Up-Downs

Movements:

Box Jump | Row | Walking Lunge

EMOM x 25 MINUTES
MIN 1 – 20 step ups w/ plate (25/45)
MIN 2 – 20 Plate Ground to OH (25/45)
MIN 3 – 20 weighted situps
MIN 4 – 20 Russian KB Swings (53/35)|(35/26)
MIN 5 – 10 box jumps (30/24)

Movements:

Box Jump | Kettlebell Swing | Kettlebell Swing (Russian) | Sit-up

FOR QUALITY*
50 Straight arm banded pulldowns
50 Banded Rows

*Break up reps as needed. Keep band tension moderate, should be able to complete minimum 20 reps when fresh.

(No Measure)

Movements:

Row

2 min seated v-stretch
2 min couch stretch (1 each side)

At Home

Video: https://vimeo.com/429892701/8a612ae52c

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

(No Measure)

Movements:

Good Morning

4 SETS ON A 12:00 CLOCK…
12 DB Pull Overs
12 Close Grip DB Bench Press

(Score is Load)

Movements:

Bench Press

ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)

Movements:

Burpee | Push Up | Row | Run | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO