Workout of the Day

ON A 5:00 RUNNING CLOCK…
50 Jumping Jacks
40 Slow Alt. Bicycle Crunches
30 Alt. DB Toe Taps
20 Reverse Lunges
Max Perfect Ring Rows w/ Remaining Time

Movements:

Ring Row | Row | Run | Walking Lunge

Deadlift for load:
#1: 2 reps

Movements:

Deadlift

FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Pull-Ups

-Rest 2:00-

9-12-15
Deadlift (185/135)|(135/95)
Burpee Pull-ups

(Score is Time)

Movements:

Burpee | Deadlift | Pull-up (Kipping)

At Home

Video: https://vimeo.com/439175362/6fdcf9515d

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up

5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold

(Score is Weight)

Movements:

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

AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)

(Score is Rounds + Reps)

Movements:

Clean | Dumbbell Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/440933762/e30ba58572