Workout of the day

Hope you’re ready to crush this! Today’s WOD is all about testing your mettle and pushing your limits. Get ready for a full-body blast that combines strength, endurance, and agility in one slick package.

The workout of the day consists of:

3 rounds for time of:

  • 10 Pull-Ups
  • 10 Sit-Ups
  • 10 Air Squats
  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 Walking Lunges
  • 10 Bar Dips
  • 10 Burpees

Scaling

  1. Pull-Ups → Banded Pull-Ups or Jumping Pull-Ups
  2. Bar Dips → Bench Dips
  3. Push-Ups → Knee Push-Ups or Incline Push-Ups
  4. Walking Lunges → Lunges on the Spotlight
  5. Air Squats → Box Squats

No equipment

  1. Pull-Ups → Towel Rows on a sturdy door
  2. Bar Dips → Chair Dips
  3. Walking Lunges → Bodyweight Lunges on the spot

Warmup

  1. 3 minutes of light jogging or jump rope
  2. Dynamic Stretching:
    • Arm Circles (1 minute each direction)
    • Leg Swings (1 minute each leg)
    • Hip Circles (1 minute each direction)
  3. 2 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Scapula Push-Ups
    • 10 Lunges with a Twist
    • 5 Inch Worms

Cooldown

  1. Stretching: Hold each for 1 minute
    • Forward Fold
    • Child’s Pose
    • Pigeon Pose (Each Leg)
    • Shoulder Stretch (Each Arm)
    • Seated Forward Bend
  2. Light Jog or Walk for 3-5 minutes to lower the heart rate.