Workout of the day

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of: 8 Bar Dips 8 Pull-Ups 8 Burpees

Scaling

For beginners or those unable to perform the prescribed reps/elements:

• Reduce Bar Dips to Box or Bench Dips
• Substitute Pull-Ups with Ring Rows or Jumping Pull-Ups
• Include Burpees with a step back and step up instead of a jump

No equipment

For those without access to equipment:

• Substitute Bar Dips with chair or bench dips at home
• Replace Pull-Ups with towel rows or body rows using a sturdy table
• Burpees remain the same as they require no equipment

Warmup

3 rounds not for time of:

• 30 seconds of jumping jacks
• 10 air squats
• 5 inchworms with push-up
• 5 scapular pull-ups
• 30 seconds of arm circles (forward and backward)

Cooldown

2 rounds of:

• 30 seconds of child’s pose
• 30 seconds of pigeon pose (each side)
• 1 minute of foam rolling for lats
• 1 minute of foam rolling for triceps