Workout of the day

This one’s a quick burner with a pull, push, and run combo. Simple yet effective. Keep your form tight and push through each round.

The workout of the day consists of:

5 Chest-to-Bar Pull-Ups 400 meters Run 10 Push-Ups

Scaling

  • Beginners: Assisted pull-ups or ring rows. 200m run. Knee push-ups
  • Intermediate: Band-assisted pull-ups. 400m run. Regular push-ups
  • RX: As prescribed

No equipment

Substitute pull-ups with towel rows. If you can’t run, do 1 minute of high knees in place. Replace push-ups with incline push-ups using a sturdy table or bench.

Warmup

3 Rounds of:

  • 20 Jumping Jacks
  • 10 PVC Pass-Throughs
  • 5 Inch Worms

Cooldown

3 Rounds of:

  • 30 seconds Chest Stretch
  • 30 seconds Shoulder Stretch
  • 30 seconds Quad Stretch