Workout of the day

Time to put in some work with a mix of wall balls and air squats. Push through those rounds and keep moving!

The workout of the day consists of:

5 Rounds for Time:

• 30 Wall Balls (20/14 lb, 9/6 kg)
• 30 Air Squats Rest 1 minute between rounds

Scaling

1. Reduce the weight of the Wall Ball
2. Perform 20 Wall Balls and 20 Air Squats per round if 30 is too challenging
3. Use a lighter Wall Ball: 10/6 lb (4/2.5 kg)

No equipment

1. Goblet Squats with a household item (heavy backpack)
2. Bodyweight squats if no items are available

Warmup

1. 5 minutes light jogging or jumping jacks
2. Mobility: Focus on hips and shoulders
3. Dynamic stretches: Leg swings, arm circles, torso twists

Cooldown

1. Light jogging or walking for 5 minutes
2. Stretching: Hamstrings, quads, glutes, shoulders