Workout of the day

The workout of the day consists of:

4 rounds for time:

• 20 meters Right-arm overhead walking lunges (53 lb / 24 kg)
• 20 GHD Sit-ups
• 80 Double Unders

Scaling

Scale options:

• Overhead walking lunges: reduce to (35 lb / 16 kg) or (25 lb / 11 kg)
• GHD Sit-ups: scale to AbMat sit-ups
• Double Unders: scale to 2x Single Unders or reduce reps to 40 Double Unders

No equipment

Alternatives for those without equipment:

• Walking lunges: use household items like water bottles or backpacks for extra weight
• GHD Sit-ups: replace with regular sit-ups or crunches
• Double Unders: replace with jumping jacks or line hops

Warmup

Warm-up:(10 minutes) 3 Rounds:

• 100 meters Jog
• 10 PVC Pass-throughs
• 10 Overhead Squats with PVC
• 20 seconds Single Unders
• 5 Push-ups
• 5 Sit-ups

Cooldown

Cool down: (10 minutes)

• 2 minutes Easy Bike or Jog
• 1 minute per side Pigeon stretch
• 1 minute per side Quad stretch
• 1 minute Butterfly stretch
• 1 minute Cobra stretch
• 1 minute Child’s pose