Workout of the day

The workout of the day consists of:

For time:

  • 7 Rounds of:
    • 7 Overhead Squats (95 lb / 43 kg for men, 65 lb / 29 kg for women)
    • 7 Box Jumps (24/20 inches)
    • 7 Clapping Push-Ups

Scaling

Intermediate:

  • Overhead Squats (65/45 lb)
  • Box Jumps (20/16 inches)
  • Push-Ups Beginners:
  • Overhead Squats (45/35 lb)
  • Box Step-Ups
  • Knee Push-Ups

No equipment

No Equipment:

  • 7 Rounds of:
    • 7 Air Squats (add a small jump for intensity)
    • 7 Tuck Jumps
    • 7 Push-Ups (with a clap if possible)

Warmup

2 Rounds of:

  • 5 minutes light cardio (jog, row, jump rope)
  • 10 PVC Pass-throughs
  • 10 Air Squats
  • 6 Box Step-Ups (each leg)
  • 5 Push-Ups
  • 30 Second Handstand Hold or Plank

Cooldown

2 Rounds of:

  • 1 minute Pigeon Pose (each leg)
  • 1 minute Hamstring Stretch (each leg)
  • 30 seconds Shoulder Stretch (each arm)
  • 1 minute Child’s Pose