Workout of the day

Today we’ll be pushing our limits by progressively challenging ourselves. You’ll build strength and endurance in this one. Stay focused and keep moving.

The workout of the day consists of:

EMOM 20 minutes: Minute 1: 10 Push Jerks (115 lb / 52 kg, 85 lb / 38.5 kg) Minute 2: 15 Bent Over Rows (115 lb / 52 kg, 85 lb / 38.5 kg) Minute 3: 20 Sit-Ups Minute 4: Rest Repeat 5 times

Scaling

Beginners: Push Jerks - 65 lb / 29.5 kg, 45 lb / 20.5 kg Rows - Same as push jerks Sit-Ups - Reduce to 10-15 reps if needed Intermediates: Push Jerks - 95 lb / 43 kg, 65 lb / 29.5 kg Rows - Same as push jerks Sit-Ups - Aim for all 20 reps at a steady pace

No equipment

Push Jerks - Use dumbbells or filled backpack Bent Over Rows - Use dumbbells or filled backpack Sit-Ups - No equipment needed

Warmup

5-minute light jog or brisk walk 3 rounds of: 10 arm circles each direction 10 PVC pass-throughs 10 air squats 10 lunges 10 scap push-ups

Cooldown

3 rounds of: 30-second forward fold 30-second child’s pose 30-second couch stretch each leg