Workout of the day

Today’s workout will push your limits and get your heart pumping. We’re tweaking the classic Hand Release Push-Up and Dumbbell Push Press combo to keep things dynamic. Time to sweat!

The workout of the day consists of:

5 rounds for time: 10 Hand Release Push-Ups 15 Dumbbell Push Presses (35/20 lb | 15/10 kg) 20 Sit-Ups 25 Air Squats 30 Burpees

Scaling

Beginner:

  • Push-Ups: Knee Push-Ups or Incline Push-Ups
  • Push Press: 10 lb | 5 kg dumbbells
  • Sit-Ups: Abmat Sit-Ups
  • Air Squats: To a bench or chair
  • Burpees: Step Back Burpees

Intermediate:

  • Push-Ups: From toes, but can rest as needed
  • Push Press: 25/15 lb | 12/7 kg dumbbells
  • Sit-Ups: Standard Sit-Ups
  • Air Squats: Standard Squats

RX: As written

No equipment

No Dumbbells:

  • Use filled backpacks or water bottles for Push Press

No Equipment:

  • Push Press: Pike Push-Ups
  • Sit-Ups as written
  • Air Squats as written
  • Burpees as written

Warmup

5 minutes easy jog or jump rope 2 rounds of 10 arm circles forwards and backwards 10 leg swings per side 10 inchworms

Cooldown

3 minutes walk to cool down Stretch: 30 sec each - chest opener, overhead tricep stretch, seated forward fold, standing quad stretch, calf stretch