Workout of the Day

Overhead Squat
5×5

Movements:

Overhead Squat

For time:
• 150 Wall Ball shots 20/14#

Movements:

Wall Ball Shot

2 min couch stretch per side

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

(Score is Weight)

Movements:

Push Up | Row

AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)

Movements:

Dumbbell Front Rack Lunge | Jump Rope (Double Unders) | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO