Workout of the Day

ON A 5:00 RUNNING CLOCK
20 step ups

Immediately into…

2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches

Immediately into…

step ups

Movements:

Run

EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans

*Keep weight light-moderate.

(Score is Weight)

Movements:

Clean | Hang Squat Clean | Squat Clean

7 ROUNDS FOR TIME
10 box jumps
5 DB Hang Squat Cleans (50/35)|(35/20)

(Score is Time)

**15 min Cap**

Movements:

Box Jump | Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Squat Clean

At Home

Video: https://vimeo.com/488833663/66718b2452

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
MIN 1 – :30 Up-Downs + :30 Plank
MIN 2 – :30 Quad Hold + :30 Plank

(No Measure)

EMOM x 6 MINUTES
MIN 1 – :45 Up-Down Over DB
MIN 2 – :45 Quad Heel Taps

(No Measure)

EMOM x 4 MINUTES
:45 Cardio Choice

Into…

AMRAP x 15 MINUTES
10 Squat Rotations
20 Hollow Rocks
30 Crossbody Mountain Climbers

Into…

EMOM x 4 MINUTES
:45 Cardio Choice

(Score is Rounds + Reps)

Movements:

Hollow Rock

5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB Tricep Extensions

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO