Workout of the day

Today’s challenge combines power and agility in minimal movements. Just a few reps per set, but expect to push hard!

The workout of the day consists of:

3 rounds for time of:

• 5 Sandbag Flips (100 lb / 45 kg)
• 10 Slam Balls (20 lb / 9 kg)
• 5 Burpees

Scaling

• Beginners: Reduce weight for Sandbag Flips (50 lb / 22 kg), use a lighter slam ball (10 lb / 4.5 kg), and perform knee push-up burpees
• Intermediate: Reduce weight for Sandbag Flips (75 lb / 34 kg), use a moderate slam ball (15 lb / 6.8 kg), and perform regular burpees

No equipment

• Sandbag Flips: Use a heavy bag or a large backpack filled with books
• Slam Balls: Use a household item like a medicine ball alternative or a filled backpack
• Burpees: No equipment needed

Warmup

• 5 minutes of light jogging or jump rope
• 1 minute of arm circles (30 seconds each direction)
• 1 minute of leg swings (30 seconds each leg)
• 2 sets of 10 air squats
• 1 minute of inchworms

Cooldown

• 2 minutes of slow walking
• 1 minute of standing quad stretch (30 seconds each leg)
• 1 minute of seated forward fold
• 1 minute of child’s pose
• 1 minute of cobra stretch