Workout of the day

Ready for a quick, intense 15-minute challenge? This one will test your strength and stamina. Simple moves but they demand your all. Let’s crush it!

The workout of the day consists of:

• 2 Bar Muscle-Ups
• 4 Sandbag Ground-to-Shoulder (100 lbs / 45 kg)
• 6 Hand-Release Push-Ups

Scaling

Beginner:

• 2 Jumping Pull-Ups
• 4 Sandbag Shoulder Shrugs (80 lbs / 35 kg)
• 6 Knee Push-Ups

Intermediate:

• 2 Pull-Ups
• 4 Sandbag Ground-to-Shoulder (80 lbs / 35 kg)
• 6 Hand-Release Push-Ups

No equipment

No Sandbag:

• 2 Bar Muscle-Ups
• 4 Backpacks filled with books Ground-to-Shoulder
• 6 Hand-Release Push-Ups

Warmup

• 5 min light jog or jump rope
• Dynamic stretches: arm circles, leg swings
• 2 rounds of 5 air squats, 5 push-ups, 5 pull-ups

Cooldown

• 5 min walk to bring heart rate down
• Stretch: hamstrings, shoulders, triceps
• Foam roll or use a massage ball for any tight areas