Workout of the day

Time to put in some work! This one will get your heart rate up and make those muscles burn. Grab your dumbbells and let’s get after it!

The workout of the day consists of:

5 rounds for time of:

  • 12 Dumbbell Deadlifts (50 lb/35 lb - 22.5 kg/15.9 kg)
  • 9 Dumbbell Front Squats
  • 6 Dumbbell Push Press
  • 3 Dumbbell Renegade Rows

Scaling

Beginners: Use lighter dumbbells (20 lb/10 lb - 9 kg/4.5 kg) Intermediates: Use moderate dumbbells (35 lb/20 lb - 15.9 kg/9 kg) RX Athletes: Follow the prescribed weights

No equipment

Without dumbbells: Use household items like bags of rice, water jugs, or backpacks filled with books. For the renegade rows, perform bent-over rows using two equal-weight items.

Warmup

  • 400m jog or 2 minutes of jump rope
  • 2 rounds of:
    • 10 bodyweight squats
    • 10 PVC pass-throughs
    • 10 walking lunges

Cooldown

  • 2 minutes of child’s pose
  • 1 minute of pigeon pose on each side
  • 1 minute of tricep stretch on each side