Workout of the Day

EMOM x 10 MINUTES
MIN 1 – :45 Quad Heel Taps
MIN 2 – 15 Glute Bridge-Ups into Max Hold
MIN 3 – :45 Max Mountain Climbers
MIN 4 – 20 Lunges
5 MIN – :45 Max Light Russian Swings
-Then Repeat!-

Movements:

Kettlebell Swing | Walking Lunge

Library Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

Movements:

Deadlift

3 Rounds for Quality
8/8 Lateral lunges
8/8 Goblet split squat
8 supinated (palms face away) barbell row

30 Hollow Rocks
30 V-ups
1 min pigeon stretch each side

Movements:

Hollow Rock | V-Up

At Home

Video: https://vimeo.com/427621231/9c887528e3

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

EMOM x 6 MINUTES
10 Sit-Ups the Max Alt Sit-Thrus

(No Measure)

Movements:

Sit-up

AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Push Up

2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO