Workout of the day

We’re adding a bit more variety and a bit more push-pull action today. Get ready to mix it up every minute!

The workout of the day consists of:

Do every minute on the minute (EMOM) for 15 minutes of:

  • 5 Bent Over Barbell Rows (45 lb / 20 kg)
  • 5 Push-Ups
  • 10 Air Squats

Scaling

  • Beginner:
    • Bent Over Dumbbell Rows (15 lb / 7 kg)
    • Knee Push-Ups
    • Air Squats
  • Intermediate:
    • Bent Over Barbell Rows (35 lb / 16 kg)
    • Regular Push-Ups
    • Air Squats
  • RX:
    • Bent Over Barbell Rows (45 lb / 20 kg)
    • Regular Push-Ups
    • Air Squats

No equipment

  • No Barbell:
    • Use Dumbbells or Water Jugs for Rows
  • No Weights at All:
    • Do Backpack Bent Over Rows
  • Push-Ups:
    • Do them on your knees or against the wall if needed
  • Air Squats:
    • Hold something for balance only if necessary

Warmup

  • 3 Rounds:

    • 10 Arm Circles
    • 10 Leg Swings (each leg)
    • 10 Bodyweight Squats
    • 5 Inch Worms

  • Then,

    • 2 Rounds:
      • 5 Empty Barbell Rows
      • 5 Knee Push-Ups

Cooldown

  • 2 Rounds:
    • 1 Minute Forward Fold
    • 1 Minute Child’s Pose