Workout of the day

Today we’ve got a mix of cardio, strength, and gymnastics. Try to keep a steady pace and push hard!

The workout of the day consists of:

  • 400 meters Run
  • 7 Knees-to-Elbows
  • 3 Strict Handstand Push-ups

Scaling

  • For running: Scale to a 300m run or 2 min of cardio of choice
  • For Knees-to-Elbows: Sub hanging knee raises or lying leg raises
  • For Strict Handstand Push-ups: Sub pike push-ups or 6 regular push-ups

No equipment

  • Run: Substitute with 2 min high knees in place
  • Knees-to-Elbows: Use a sturdy table for bodyweight rows and bring knees up towards your chest
  • Handstand Push-ups: Do pike push-ups with feet elevated on a sturdy chair or couch

Warmup

  • 3 min light jog or jump rope
  • Arm circles (1 min each direction)
  • 10 PVC pass-throughs
  • 10 Scap push-ups
  • 10 Hollow holds (20 sec each)

Cooldown

  • 3 min light jog or walk
  • Triceps stretch (1 min each side)
  • Child’s pose (2 min)
  • 10 Cat-Cow stretches