Workout of the day

Today’s WOD is called The Pyramid Challenge. It’s a full-body workout that will test your endurance and strength. You’ll be moving quickly, so stay sharp and push hard to finish strong.

The workout of the day consists of:

60 Burpees 50 Sit-Ups 40 Alternating Dumbbell Snatches (50 lbs / 35 lbs) 30 Pull-Ups 20 Handstand Push-Ups

Scaling

Beginners can do: 50 Burpees, 40 Sit-Ups, 30 Dumbbell Snatches (25 lbs / 15 lbs), 20 Assisted Pull-Ups, 10 Push-Ups. Intermediates can scale weights and reps as needed. Advanced do as prescribed.

No equipment

No Dumbbells? Use a heavy backpack for snatches. No Pull-Up Bar? Do bent-over rows with household items. No wall for HSPU? Do Pike Push-Ups off a sturdy chair or bench.

Warmup

5-Minute Jog or Jump Rope Dynamic Stretches: Arm Circles, Leg Swings, Hip Rotations 10 Air Squats 10 Push-Ups 10 Sit-Ups 5 Inchworms

Cooldown

2-Minute Easy Jog or Walk Static Stretches: Hamstring Stretch, Chest Stretch, Shoulder Stretch 2-Minute Child’s Pose