Workout of the day
The workout of the day consists of:
For time:
- 20 Burpee Box Jump Overs (24/20 inches)
- 30 Power Snatches (75/55 lb)
- 40 Overhead Squats (75/55 lb)
- 50 calories Bicycling
Scaling
Scaled Options:
- Burpee Box Jump Overs: Reduce to Box Step Overs or Burpees without the box.
- Power Snatches: Reduce weight or perform Dumbbell Snatches.
- Overhead Squats: Reduce weight, use a PVC pipe for form or switch to Front Squats.
- Bicycling: Reduce calories or replace with another cardio activity if needed.
No equipment
No Equipment Alternatives:
- Burpee Box Jump Overs: Replace with Burpee Broad Jumps or just Burpees.
- Power Snatches: Use a backpack or a heavy book for an improvised weight.
- Overhead Squats: Perform Air Squats with arms fully extended overhead.
- Bicycling: Replace with Jump Rope or Running in place for an equivalent amount of time.
Warmup
Warm-up (2 Rounds):
- 5 Inchworms with push-up
- 10 Air Squats
- 15 Jumping Jacks
- 5 Box Step-Ups (each leg)
- 30 seconds of Jump Rope or Double-unders practice
Dynamic Stretching (30 seconds each):
- Arm Circles
- Leg Swings
- Hip Openers
- Shoulder Rotations
Cooldown
Cool-down:
- 5 minutes of easy pace cycling
- Foam rolling: Quads, Hamstrings, IT Band, and Back recovery - 1 minute each area
Stretching:
- Hamstring Stretch: 1 minute each leg
- Quadriceps Stretch: 1 minute each leg
- Shoulder Stretch: 1 minute each arm
- Cobra Stretch for the lower back: 2 minutes
