Workout of the day

Get ready for a fiery challenge with Friday Firestorm! This workout descends in reps and targets your whole body with a combination of Dumbbell Thrusters and Box Step-Ups. Push through each round with intensity and finish off with a core-blasting cash-out of sit-ups! Let’s get it!

The workout of the day consists of:

5 Rounds for Time:

  • 50-40-30-20-10 Reps
    • Dumbbell Thruster (20 lb / 9 kg, 14 lb / 6 kg)
    • Dumbbell Box Step-Ups (24 in, 20 in)

Cash-out:

  • 50 Sit-ups

Scaling

Scale Options:

  • Reduce weights for Thrusters: 15 lb / 10 lb (7 kg / 5 kg)
  • Reduce box height for Step-Ups: 20 in / 16 in
  • Reduce reps if needed: 30-25-20-15-10

No equipment

Alternatives for those without equipment:

  • Thrusters: Air Squats + Shoulder Press (with water bottles or books)
  • Box Step-Ups: Step-Ups on household stairs or sturdy chair
  • Jump Rope: High Knees

Warmup

10 min Warm-Up:

  1. 2 min Jump Rope or High Knees (if no rope)
  2. 2 min Arm Circles and Shoulder Stretching
  3. 1 min Air Squats
  4. 1 min Lunges (alternating legs)
  5. 2 Rounds:
  • 5 Inch Worms
  • 10 Push-Ups
  • 15 Glute Bridges

Cooldown

10 min Cool-Down:

  1. 3 min Seated Forward Bend
  2. 2 min Child’s Pose
  3. 2 min Pigeon Pose (1 min each side)
  4. 3 min Calf Stretch (1.5 min each side)