Workout of the Day

4 Rounds
5-7 strict pullups (scale up to C2b if can do 7 Unbroken)
8-10 ring dips
8/8 barbell single leg RDL

Movements:

Chest-to-Bar Pull-up | Pull-up (Kipping) | Pull-up (Strict) | Ring Dip

3 Rounds for time
30 KBS (1.5 pood/1 pood)
400m run

*12:00 time cap*
Add 1 sec for every rep not completed by 12:00

Movements:

Kettlebell Swing | Run

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Up-Downs + Max Single DB Strict Press

(No Measure)

Movements:

Shoulder Press (Strict)

5 SETS ON A 15:00 CLOCK…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row

(Score is Weight)

Movements:

Row

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB

-Rest 1:00-

AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB

(Score is Rounds + Reps)

Movements:

Sit-up