Workout of the day

The workout of the day consists of:

For time:
21-15-9-6 Calorie Row
15-9-6-3 Shoulder Press (85 lb / 38.5 kg)

Scaling

Scaled options:

  • Reduce weight for shoulder press (65 lb / 29.5 kg or less)
  • Modify reps to 21-15-9 for those new to fitness or coming back from a break
  • Row can be scaled down to a lower intensity or fewer calories if needed

No equipment

Without equipment: For time:

  • 21-15-9-6 Burpees
  • 15-9-6-3 Pike push-ups or hand-release push-ups

Warmup

Warm-up (2 rounds):

  • 1 minute light cardio (jogging or jumping jacks)
  • 10 PVC pass-throughs
  • 8 Inchworms with a push-up
  • 30 seconds arm circles
  • 30 seconds wrist rotations
  • 5 Light dumbbell shoulder press each arm
  • 5 bodyweight squats

Cooldown

Cooldown:

  • 2 minutes of light cardio to lower heart rate
  • Static stretching focusing on shoulders and back:
    • Child’s pose (1 minute)
    • Pigeon pose each leg (1 minute per leg)
    • Cross-arm shoulder stretch (30 seconds each arm)
    • Triceps stretch (30 seconds each arm)
    • Downward-facing dog (30 seconds to 1 minute)