Workout of the day

The workout of the day consists of:

10 rounds for time of: 10 Pull-Ups 10 Air Squats 10 Push-Ups 10 Sit-Ups 10 Burpees

Scaling

For beginners, reduce to 5 rounds or halve the repetitions per exercise. Intermediate athletes can perform as prescribed. RX athletes can add a weight vest or increase reps if the workout is completed in under 20 minutes.

No equipment

If no pull-up bar is available, perform inverted rows using a sturdy table, or towel rows with a door. For burpees, step back instead of jump back if space is limited.

Warmup

3 rounds of:

  • 30 seconds Jumping Jacks
  • 10 Scapular Pull-Ups
  • 10 Bodyweight Squats
  • 10 Inchworms
  • 10 Leg Raises 2 minutes of shoulder mobility stretches 2 minutes of hip mobility stretches

Cooldown

2 rounds of:

  • 1 minute Pigeon Pose each leg
  • 1 minute Butterfly Stretch
  • 30 seconds Cobra Stretch
  • 30 seconds Child’s Pose
  • 2 minutes of foam rolling for quads and back