Workout of the day
Today’s workout will test your overall fitness. You’ll do as many rounds as possible (AMRAP) of three movements in 12 minutes. Push your limits and keep your form tight!
The workout of the day consists of:
AMRAP 12 minutes:
- 20 Wall Balls (20/14 lb or 9/6 kg)
- 20 Single/Double Unders
- 20 Hand-Release Push-Ups
Scaling
Scale movements based on your fitness level:
- Wall Balls: Use lighter weight or reduce reps to 15.
- Double Unders: Substitute Single Unders or reduce reps to 15.
- Hand-Release Push-Ups: Do push-ups on your knees or elevate hands on a box or bench.
No equipment
For those without equipment:
- Squat Jumps instead of Wall Balls
- Tuck Jumps instead of Double Unders
- Regular Push-Ups or Push-Ups against the wall
Warmup
3 Rounds:
- 10 Squats
- 10 Arm Circles forward
- 10 Arm Circles backward
- 10 Jumping Jacks Then stretch:
- Hold deep squat for 30 seconds
- Hold doorway stretch for 30 seconds on each side
Cooldown
- 1 minute Child’s Pose
- 1 minute Downward Dog
- 1 minute Butterfly Stretch
- 1 minute Sitting Forward Fold
