Workout of the day

Leg day with a twist. We’re adding a punch to your regular routine with some front squats and push presses. No fancy stuff, just pure grind. Let’s get those legs and shoulders burning!

The workout of the day consists of:

10 Front Squats (45% BW) 8 Burpees 6 Push Press (45% BW) 7 Rounds For Time

Scaling

  • Beginners:
    • Front Squats: Use an empty barbell or 20-35 lbs (9-16 kg)
    • Push Press: Use an empty barbell or 20-35 lbs (9-16 kg)
  • Intermediate:
    • Front Squats: 35% BW
    • Push Press: 35% BW

No equipment

  • For Front Squats:
    • Goblet Squats with a heavy backpack or a large water jug
  • For Push Press:
    • Use dumbbells, heavy backpack, or water jug

Warmup

  • 400m light jog or 2 minutes of high knees in place
  • 3 rounds of:
    • 10 Air Squats
    • 10 Arm Circles (5 forward, 5 backward)
    • 10 Leg Swings (5 each leg)
  • Stretch: Dynamic quad stretch and shoulder stretch

Cooldown

  • 5 minutes of light walking
  • Stretch: Hamstring stretch, Triceps stretch, Child’s Pose