Workout of the day

Mixing up the bodyweight classics with a twist to keep you on your toes.

The workout of the day consists of:

4 rounds for time:

40 Jumping Jacks 20 Push-Ups 20 Box Dips (or use a chair) 15 Hang Cleans @ 45 lbs / 20 kg

Scaling

1. Reduce rounds to 3.
2. Do knee push-ups if standard push-ups are too difficult.
3. Use a lighter weight for the cleans or perform without a barbell (substitute with a backpack or water bottles).

No equipment

1. For Hang Cleans, use a backpack loaded with books or water jugs if you don’t have access to a barbell.
2. If you have no equipment, substitute Hang Cleans with Burpees (15 reps).

Warmup

3 rounds:

• 30 sec High Knees
• 30 sec Arm Circles
• 5 Inchworms (to push-up position, then walk back up)

Cooldown

3 rounds:

• 30 sec Butterfly Stretch
• 30 sec Overhead Arm Pull (each arm)
• 1 min Forward Fold