Workout of the day

Get ready to challenge your cardio and core strength with this Row and Ball Slam Pyramid! It’s a great way to improve your endurance while also working your entire body.

The workout of the day consists of:

For time:

• 500-400-300-200 meters Row
• 10-20-30 Ball Slams at 30 lb (14 kg) and 20 lb (9 kg)

Scaling

For those new to rowing or ball slams:

• Scale the rowing distances to 400-300-200-100 meters
• Use a lighter ball (10 lb or 4.5 kg) for ball slams and adjust the reps to 5-10-15 Intermediate options:
• Scale the rowing distances to 450-350-250-150 meters
• Use a 20 lb (9 kg) ball for all ball slams

No equipment

For those without a rower:

• Substitute the row with running or biking of equivalent times (2 minutes running or 3 minutes biking) For those without a slam ball:
• Substitute ball slams with kettlebell swings or ground-to-overhead movements with a backpack filled with books/water bottles at a suitable weight

Warmup

• 5 minutes of light jogging or brisk walking to get the heart rate up
• Dynamic stretching (arm circles, leg swings, hip rotations)
• 3 rounds of the following, increasing intensity each round:
  • 10 air squats
  • 10 lunges (5 each leg)
  • 10 scapula push-ups
  • 10 PVC passthroughs

Cooldown

• 5-10 minutes of light walking or slow rowing to bring the heart rate down
• Static stretching targeting the full body, hold each for 30 seconds:
  • Hamstring stretch
  • Quad stretch
  • Calf stretch
  • Chest stretch
  • Shoulder stretch
  • Triceps stretch