Workout of the day
Get ready for a fiery upper body burn with today’s workout! We’re focusing on building strength and endurance in your triceps and shoulders. Perfect for a quick yet intense session!
The workout of the day consists of:
4 Rounds for Time:
- 20 seconds Strict Ring Dips
- 10 seconds Rest
- 20 seconds Push-Ups
- 10 seconds Rest
- 20 seconds Hollow Holds
Scaling
- Substitute Jumping Ring Dips for Strict Ring Dips.
- Substitute Knee Push-Ups for Standard Push-Ups.
- Substitute Hollow Rock Holds with Tuck Holds or Plank Holds.
No equipment
- Ring Dips -> Chair Dips/Bench Dips
- Push-Ups -> Wall Push-Ups
- Hollow Holds -> Plank Holds
Warmup
- 5 minutes of light cardiovascular activity (jogging, jumping jacks, or cycling).
- Dynamic stretching (arm circles, leg swings, shoulder rolls).
- 3 rounds of:
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 5 Samson Lunges (each side)
- 10 Scapular Push-Ups
- 10 Hollow Rocks
Cooldown
- 3-5 minutes of light jogging or walking.
- Stretching:
- Triceps Stretch (30 seconds each side)
- Shoulder Stretch (30 seconds each side)
- Chest Stretch (30 seconds each side)
- Cat-Cow Stretch (1 minute)
- Seated Forward Fold (1 minute)
