Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups

(Score is Weight)

Movements:

Bench Press | Push Up

AMRAP x 5 MINUTES
100m Run
5 Renegade Rows (35/20/15)

-Rest 1:00-

AMRAP x 4 MINUTES
75m Run
4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES
50m Run
3 Renegade Rows

(Score is Rounds + Reps)

Movements:

Row | Run

At Home

Video: https://vimeo.com/477585431/3283781679
1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Movements:

Air Squat | Walking Lunge

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

(Score is Rounds + Reps)

Movements:

Hollow Rock | Push Up

EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

Movements:

Kettlebell Swing | Sit-up | Walking Lunge

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

then…

Check out today’s NCMOBILITY from The Ready State!