Workout of the day

The workout of the day consists of:

5 rounds for time:
15 Burpees Over the Bar
15 V-Ups
15 Box Jumps (24 in / 20 in)
15 Hanging Leg Raises
15 Overhead Walking Lunges (95 lb / 43 kg for men, 65 lb / 29 kg for women)

Scaling

  • Burpees Over the Bar scaling to regular burpees or squat thrusts for beginners.
  • V-Ups can be scaled down to bent-knee sit-ups or crunches.
  • Box Jumps to step-ups or lower height box.
  • Hanging Leg Raises to laying down leg raises or knee raises.
  • Overhead Walking Lunges scaling weight down (65/45 lb or less) or to bodyweight lunges for beginners.

No equipment

For those without a barbell and box:

  • Burpees Over the Bar becomes regular burpees.
  • Box Jumps become tuck jumps.
  • Overhead Walking Lunges become bodyweight lunges. For those without a pull-up bar:
  • Hanging Leg Raises become lying down leg raises.

Warmup

3 rounds of:

  • 30 seconds Jumping Jacks
  • 30 seconds Air Squats
  • 15 seconds Mountain Climbers
  • 15 seconds Plank Hold 2 rounds of:
  • 10 Scap Pull-Ups
  • 10 PVC Pipe Overhead Squats
  • 10 Sit-Ups 5 minutes of joint rotations, starting from the neck and working down to the ankles.

Cooldown

  • 3 minutes of walking or light cycling to lower heart rate.
  • Full body stretch, holding each stretch for 20-30 seconds:
    • Shoulder Stretch
    • Tricep Stretch
    • Chest Stretch
    • Hamstring Stretch
    • Quad Stretch
    • Calf Stretch
  • 5 minutes of deep breathing and relaxation exercises.