Workout of the day

Get ready to build strength and control. This workout combines upper body, core, and lower body moves in a balanced way. Focus on form and consistency over speed.

The workout of the day consists of:

5 rounds for time of:

• 9 Dumbbell Bench Press (50 lb in each hand / 22.5 kg)
• 6 Toes to Bar
• 3 Front Squats (135 lb / 62 kg)

Scaling

• Use lighter dumbbells for Bench Press (30 lb / 14 kg each hand)
• For Toes to Bar, perform Hanging Knees to Chest or Sit-Ups
• Reduce Front Squat weight (95 lb / 43 kg or just use the bar)

No equipment

• Bench Press: Push-ups
• Toes to Bar: Laying Leg Raises
• Front Squats: Air Squats with a backpack or any weighted object

Warmup

• 5 minutes of light cardio (jog, bike, or row)
• Shoulder circles, 20 seconds each direction
• Arm swings, 20 reps
• Leg swings, 20 reps
• Sampson stretch, 20 seconds each side

Cooldown

• Child’s pose, 1 minute
• Pigeon pose, 1 minute each side
• Forward fold, 1 minute
• Reclining twist, 1 minute each side