Workout of the day

Today’s workout is about mixing some high-intensity cardio with upper body strength work. We’re breaking the norm to keep it interesting and a bit more challenging.

The workout of the day consists of:

5 Rounds For Time:

  • 1 minute Row
  • 1 minute Burpees
  • 1 minute Rest

Scaling

For beginners:

  • Row at a moderate pace
  • Burpees without the push-up

For intermediates:

  • Row at a faster pace
  • Regular burpees

For RX:

  • All out effort on the row
  • Add a jump touch to the burpees

No equipment

If you don’t have a rower:

  • Substitute 1 minute of high knees

If you don’t have a jump rope:

  • Substitute 1 minute of jumping jacks

If burpees are too difficult:

  • Substitute up-downs without the push-up

Warmup

  • 5 minutes of light jogging or brisk walking
  • 10 arm circles forward and backward
  • 10 leg swings each leg
  • 15 air squats

Cooldown

  • 2 minutes of walking to bring the heart rate down
  • 30 seconds each side runner’s lunge
  • 30 seconds each side pigeon pose
  • 1 minute child’s pose