Workout of the day

The workout of the day consists of:

AMRAP 20 minutes:
12 Calorie Row
12 Box Jumps (24"/60cm/20"/50cm)
12 Double Dumbbell Thrusters (50 lbs/35 lbs or 22.5 kg/16 kg)

Scaling

Scale Box Jumps to Step-ups. Scale Double Dumbbell Thrusters to Single Dumbbell or Reduce Weight. If unable to use a rower, substitute for a 1-minute high-intensity activity like high knees or running in place.

No equipment

For those without equipment: AMRAP 20 min:

  • 12 Burpees
  • 12 Step-ups on sturdy chair or low wall (24"/60cm/20"/50cm)
  • 12 Air Squats + 12 Push-ups (in place of thrusters)

Warmup

5 Rounds Not For Time:

  • 200m Jog or 1-minute Jump Rope
  • 10 Air Squats
  • 5 Burpees
  • 5 Inchworms with Push-up
  • 10 Good Mornings (with PVC pipe or broomstick)

Cooldown

  • 2 Minutes of Pigeon Stretch per side
  • 2 Minutes of Butterfly Stretch
  • 3 Minutes of Foam Rolling each for Quads, Hamstrings, and Upper Back
  • 60 Seconds of Child’s Pose