Workout of the day
We’re adding a new twist today. Same descending ladder structure, but we’ve thrown in an extra movement. This should keep things interesting.
The workout of the day consists of:
30-20-10 reps for time
- Dumbbell Thrusters (35 lb/25 lb or 15 kg/11 kg)
- Toes-to-Bars
- Burpees
Scaling
Beginners:
- Dumbbell Thrusters: 15 lb/10 lb or 7 kg/5 kg
- Toes-to-Bars: Knees-to-Chest or sit-ups
- Burpees: Step-back and step-forward Burpees
Intermediates:
- Dumbbell Thrusters: 25 lb/15 lb or 11 kg/7 kg
- Toes-to-Bars as prescribed or Knees-to-Elbows
- Burpees as prescribed but at a controlled pace
No equipment
No Equipment:
- Thrusters: Use a backpack filled with books or water bottles
- Toes-to-Bars: Lay under a table and perform lying leg raises or sit-ups
- Burpees: Standard bodyweight Burpees
Warmup
- 5-minute light jog or jump rope
- 10 Arm Circles forward and backward
- 15 Air Squats
- 10 Lunges (each leg)
- 10 Scapular Pull-ups
Cooldown
- 3-minute slow jog or walk
- 1-minute Child’s Pose
- 1-minute Shoulder Stretch (each side)
- 1-minute Forward Fold
- 1-minute Seated Hamstring Stretch (each leg)
