Workout of the day

We’re hitting the core and upper body with this fast-paced workout. It’s simple but effective. Just three movements to keep you focused and moving.

The workout of the day consists of:

3 Rounds for Time of:

  • 21 Toes to Bar
  • 15 Bent-Over Rows (95 lbs / 43 kg)
  • 9 Handstand Push-Ups

Scaling

  • Toes to Bar: Scale to hanging knee raises if needed
  • Bent-Over Rows: Lower the weight to 65 lbs (30 kg) or use dumbbells
  • Handstand Push-Ups: Scale to regular push-ups or pike push-ups if you can’t go upside down

No equipment

  • Toes to Bar: Do Sit-Ups
  • Bent-Over Rows: Use filled backpacks as weights
  • Handstand Push-Ups: Regular push-ups or pike push-ups against a couch

Warmup

  • 400m Run or 2-min Jump Rope
  • 2 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scap Pull-Ups
  • Stretch: 30 sec each side of Thoracic Spine Stretch

Cooldown

  • Stretch: 1 min each side of Thread the Needle
    • 1 min Child’s Pose
    • 1 min Pigeon Pose each side