Workout of the day

The workout of the day consists of:

For Time: 50 Air Squats 25 Burpees 40 Air Squats 20 Burpees 30 Air Squats 15 Burpees 20 Air Squats 10 Burpees 10 Air Squats 5 Burpees

Scaling

Beginners: Reduce the repetitions by cutting everything in half. Intermediate: Perform as written. RX: Add a weight vest or increase the number of reps slightly if the original number is too easy.

No equipment

Without Equipment: If you don’t have space for burpees, replace them with mountain climbers (2:1 ratio, so 50 mountain climbers for 25 burpees, etc.).

Warmup

3 Rounds: 200m light jog (or 1 min of high knees if indoor) 10 leg swings each side 10 air squats with 3-second hold at the bottom 10 push-ups 5 inch worms

Cooldown

3 Rounds: 30 seconds pigeon stretch each side 30 seconds hamstring stretch each side 30 seconds calf stretch each side 1 minute child’s pose