Workout of the day
Today, we’re mixing it up with some running, rowing, and core work. It’s simple but effective. Four rounds to push your endurance and strength.
The workout of the day consists of:
4 rounds for time of:
- 400 meters Run
- 10 Burpees
- 400 meters Row
- 30 Sit-ups
Scaling
- Run: reduce to 200 meters if needed
- Burpees: do up-downs (no push-up)
- Row: reduce to 200 meters or substitute with 2 min of high knees
- Sit-ups: reduce to 20 reps or perform crunches instead
No equipment
- Run: run in place or do high knees for 2 min
- Burpees: do 10 up-downs (no push-up)
- Row: substitute with 2 min of high knees
- Sit-ups: hold a plank for 1 min instead
Warmup
- 5 min easy jog
- 20 leg swings each leg
- 10 slow air squats
- 5 inchworms to plank position and back
Cooldown
- 2 min walk to cool down
- 1 min forward fold stretch
- 1 min quad stretch each leg
- 1 min child’s pose
