Workout of the day

Time to turn up the intensity with ‘Sunday’s Savage Circuit’! This workout is designed to test your strength, endurance, and mental toughness. With a combination of Burpee Muscle-Ups, heavy Front Squats, and a refreshing run, you’ll leave the box feeling accomplished and drenched in sweat. Let’s get after it!

The workout of the day consists of:

10 rounds for time of:

• 8 Burpee Muscle-Ups
• 12 Front Squats at 70% Body Weight
• 200m Run

Scaling

1. Burpee Pull-Ups instead of Burpee Muscle-Ups
2. Front Squats at 50% Body Weight instead of 70%
3. 100m Run instead of 200m Run

No equipment

1. For Burpee Muscle-Ups - Burpees + Jumping Pull-Ups
2. For Front Squats - Air Squats or Goblet Squats using a household object like a backpack
3. For the Run - High Knees in place for 1 minute

Warmup

1. Jumping Jacks - 2 mins
2. Arm Circles – 1 min each side
3. Burpees – 10 reps
4. Air Squats – 15 reps
5. Samson Stretch – 1 min each side

Cooldown

1. Light Jog or Walk – 3 mins
2. Child’s Pose – 2 mins
3. Hamstring Stretch – 1 min each side
4. Shoulder Stretch – 1 min each side
5. Deep Breathing – 2 mins