Workout of the day

The workout of the day consists of:

For time:
3 rounds of:

• 21/15/9 Calorie Row
• 21/15/9 Ring Dips

Scaling

• Scale ring dips to band-assisted dips or bench dips adjusting the rep scheme if necessary.
• Calorie row can be scaled down to a lower number of calories or by using a different machine with equivalent effort.

No equipment

For those without equipment:

• Substitute rowing with burpees: perform 21/15/9 burpees each round.
• Substitute ring dips with push-ups or bench dips using a chair or sturdy piece of furniture.

Warmup

Today’s warmup consists of:

• 3 minutes light cardio of choice to get the heart rate up.
• Dynamic stretches: arm circles, leg swings, hip rotations.
• Specific warm-up: 2 rounds of 10 scapular ring pulls, 10 jumping jacks, 5 ring dip negatives (slow descent).

Cooldown

Today’s cooldown consists of:

• 3 minutes of light walking or cycling to bring the heart rate down.
• Static stretches focusing on the shoulders, triceps, and chest: triceps stretch, cross-body shoulder stretch, chest stretch on a wall or ring.
• Deep breathing exercises to promote relaxation.