Workout of the day

Today’s workout is all about pulling and pressing. We mix rowing with shoulder presses in a pyramid style to keep things interesting.

The workout of the day consists of:

• 21-18-15-12-9-6-3 Calorie Row
• 7-6-5-4-3-2-1 Shoulder Press (85 lb / 38.5 kg)

Scaling

• Row: Scale to 15-12-9-6-3-1 calories for beginners
• Shoulder Press: Use 65 lb / 29.5 kg for intermediate, and 45 lb / 20 kg for beginners

No equipment

• No rower: Do high knees or jumping jacks for 1 min / 45 sec / 30 sec / 20 sec / 15 sec / 10 sec / 5 sec
• No weights: Do handstand push-ups against the wall or pike push-ups

Warmup

• 400m easy row
• 10 shoulder pass-throughs
• 10 arm circles per direction
• 5 inchworms with a push-up

Cooldown

• 2 min child’s pose
• 2 min pigeon stretch per side
• 1 min doorway shoulder stretch per side