Workout of the day
Welcome to the Sunday Summit! Push your limits with today’s vertical challenge. Are you ready to conquer the heights?
The workout of the day consists of:
7 rounds for time:
- 10 Handstand Push-ups
- 2 Rope Climbs (15 feet)
Scaling
- Reduce Handstand Push-ups to Pike Push-ups or regular Push-ups.
- Rope Climbs can be scaled down to laying-to-standing rope pulls with a towel or 5 Pull-ups for each Rope Climb.
No equipment
For those without equipment:
- Replace Handstand Push-ups with Pike Push-ups or regular Push-ups.
- Substitute Rope Climbs with Towel Pull-Ups (10 per round) or Body Rows using a sturdy table.
Warmup
10 minutes AMRAP:
- 5 Inchworms with a push-up
- 5 Pull-aparts with a resistance band or towel
- 10 Alternating lunges
- 30-seconds Hollow hold
- 20 Jumping jacks
Cooldown
5-7 minutes of full-body stretching, including:
- Upward Dog to Child’s Pose (flow for 1 minute)
- Seated Forward Fold (1 minute)
- Pigeon Pose (1 minute each side)
- Calf Stretch against the wall (30 seconds each side)
- Shoulder Stretch with a strap or towel (1 minute)
