Workout of the day

Alright team, today’s burner is a mix of cardio and strength. Push your pace but keep good form. Let’s get after it.

The workout of the day consists of:

• 300m Run
• 20 Jumping Air Squats
• 12 Push-Ups
• 6 Pull-Ups

Scaling

• Run: 200m for beginners
• Jumping Air Squats: regular air squats for beginners
• Push-Ups: knee push-ups for beginners
• Pull-Ups: banded pull-ups or ring rows for beginners

No equipment

• Run: 60 secs high knees
• Pull-Ups: inverted rows using a sturdy table or TRX rows

Warmup

• 5 mins light jog
• 1 min each: arm circles, leg swings, hip circles
• 3 rounds: 10 PVC pass-throughs, 10 air squats, 10 push-ups

Cooldown

• 3 rounds: 30 sec hamstring stretch, 30 sec quad stretch, 30 sec shoulder stretch, 30 sec tricep stretch