Workout of the day

Today, we’re focusing on full-body strength and core stability. This combination of overhead squats and knees to elbows will challenge your muscles and core, pushing you to your limits.

The workout of the day consists of:

3 rounds for time of:

  • 21-15-9 Overhead Squats (95 lbs / 43 kg, 65 lbs / 29 kg)
  • 21-15-9 Knees to Elbows

Scaling

  1. Overhead Squats:
    • Beginners: Use a broomstick or PVC pipe
    • Intermediate: Use a lighter weight, like 45 lbs / 20 kg or 55 lbs / 25 kg
  2. Knees to Elbows:
    • Beginners: Knee Raises on the bar or lying leg raises on the floor
    • Intermediate: Hanging knee raises

No equipment

For those without equipment:

  1. Overhead Squats:
    • Use a broomstick, mop handle, or resistance band
  2. Knees to Elbows:
    • Perform V-ups or bicycle crunches

Warmup

  1. 5 minutes of light cardio (jogging, rowing, or jumping jacks)
  2. 3 rounds of:
    • 10 PVC Pipe/Dowel Overhead Squats
    • 10 Scapular Pull-Ups
    • 10 Alternating Lunges
  3. Stretching:
    • Hamstring Stretch (30s each side)
    • Shoulder Pass-Throughs (1 minute)

Cooldown

  1. 2 minutes of slow jogging or walking
  2. 3 rounds of:
    • Cat-Cow Stretch (10 reps)
    • Child’s Pose (30 seconds)
    • Standing Forward Fold (1 minute)
  3. Finish with a relaxing full-body stretch for 5 minutes