Workout of the day
The workout of the day consists of:
EMOM for 12 Minutes:
- Odd Minutes: 12 Calorie Row
- Even Minutes: 12 Burpees
Scaling
For beginners or intermediates:
- Reduce the calories to 8-10 or the burpees to 8-10 reps per minute For RX athletes:
- Increase the calories to 15 or the burpees to 15 reps per minute, if the initial workout is not challenging enough.
No equipment
For those without a rowing machine:
- Substitute the calorie row with 30 seconds of high knees or jumping jacks.
Warmup
3 Rounds of:
- 200m Light Jog or Row
- 10 Air Squats
- 5 Inchworms with a Push-up
- 30 seconds Plank Hold
Cooldown
2 Rounds of:
- 1 minute Pigeon Pose each side
- 1 minute Butterfly Stretch
- 1 minute Child’s Pose
- 30 seconds Arm across Chest Stretch each side
