Workout of the Day

15 min AMREP Ladder
3 thruster (95/65)
3 bar-facing burpee
3 thruster
3 pullups

6/6/6/6, 9/9/9/9, 12/12/12/12, etc…

Movements:

Burpee | Burpee Pull-up | Pull-up (Kipping) | Thruster

3 Rounds for Quality
10 barbell curls
20 banded rows
1 min front lean rest on rings

*record heaviest weight lifted on curls
*12 min cap*

Movements:

Row

2 min couch stretch per side

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Movements:

Row

EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

(Score is Reps)

Movements:

Deadlift | Sumo Deadlift | Sumo Deadlift High Pull

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO