Workout of the day

We’re here to blast into the weekend with a full-body intensity! This high-energy workout will target your shoulders, core, and legs, making sure you enter the weekend feeling strong and accomplished. Let’s kick it into high gear with some powerful movements and sheer determination!

The workout of the day consists of:

3 rounds for time of:

  • 20 Dumbbell Snatch (70 lb / 32 kg, 35 lb / 16 kg)
  • 15 Handstand Push-ups

Scaling

Handstand push-ups: perform on a box or do pike push-ups Dumbbell snatch: Scale weight as necessary - suggested weights 50 lb / 25 lb or 35 lb / 15 lb

No equipment

Dumbbell Snatch: Use a household item like a heavy backpack or do alternating single-arm kettlebell swings if you have a kettlebell Handstand push-ups: Do wall walks or regular push-ups

Warmup

  1. Jump Rope - 3 minutes
  2. Arm Circles - 1 minute forward, 1 minute backward
  3. Inch Worms - 10 reps
  4. PVC Pass-Throughs - 10 reps
  5. Goblet Squat with a light dumbbell - 10 reps

Cooldown

  1. Child’s Pose - 1 minute
  2. Spinal Twist - 1 minute each side
  3. Standing Forward Bend - 1 minute
  4. Banded Shoulder Stretch - 1 minute each side
  5. Quad Stretch - 1 minute each side