Workout of the day

We’re keeping it simple but mixing it up a bit. You’ll tackle a clean and press plus goblet squats. Let’s get stronger today.

The workout of the day consists of:

3 Rounds for Quality:

• 5 Clean and Press (115 lb / 52 kg)
• 10 Goblet Squats (50 lb / 22.5 kg)
• 15 Sit-ups

Scaling

• Beginners: Use moderate weight you can handle for 8-12 reps each movement
• Intermediates: 95 lb/ 42.5 kg for Clean and Press, 35 lb / 16 kg for Goblet Squats
• RX: As prescribed, or go heavier if you can handle it with good form

No equipment

• Clean and Press: Use a backpack filled with books or heavy objects
• Goblet Squats: Use a water jug or backpack filled with books
• Sit-ups: No equipment needed

Warmup

• 400m Run or 2 mins jog in place
• Dynamic Stretches: Arm Circles, Hip Circles, Leg Swings
• 10 Air Squats
• 10 PVC Pipe Pass-Throughs
• 10 Push-Ups

Cooldown

• 5 mins slow jog or walk
• Static stretching: Hamstring Stretch, Quad Stretch, Shoulder Stretch, Chest Stretch
• Foam Rolling if available