Workout of the day
Get ready to challenge your whole body with a mix of lifts, jumps, and core work. This workout will test your strength and conditioning.
The workout of the day consists of:
3 Rounds for Time:
- 20 Sumo Deadlift High Pull (SDHP) (95/65 lb or 43/30 kg)
- 15 Over-the-Bar Burpees
- 30 V-Ups
Scaling
- SDHP: Use a lighter bar or kettlebell (male: 50 lb or 22.5 kg, female: 35 lb or 15 kg)
- Over-the-Bar Burpees: Regular burpees (no bar)
- V-Ups: Tuck-ups if your lower back starts to hurt
No equipment
- Household item for SDHP: Use a heavy backpack filled with books or water jugs
- Over-the-Bar Burpees: Burpees over a broomstick set on chairs
- V-Ups: Sit-ups with your feet anchored under a piece of furniture
Warmup
- 5 minutes of light jogging or jump rope
- 10 PVC passthroughs
- 10 air squats
- 10 Spiderman lunges (each side)
Cooldown
- Easy 400m walk
- 2-minute hamstring stretch (each side)
- 2-minute hip flexor stretch (each side)
- 1-minute child’s pose
