Workout of the day
We added a little twist to keep you on your toes. Get ready to roll, push, and squat your way through this challenge.
The workout of the day consists of:
5 Rounds for Time of:
- 5 Forward Rolls
- 15 Dumbbell Back Extensions (35 lb / 15 kg)
- 10 Burpees to Target (6 inches/15 cm overhead)
- 15 Dumbbell Push Press (35 lb / 15 kg)
- 20 Jumping Air Squats
Scaling
- Forward Rolls: Substitute with 5 candlestick rolls
- Dumbbell Back Extensions: Use lighter dumbbells (20 lb / 9 kg)
- Burpees to Target: Regular burpees
- Dumbbell Push Press: Use lighter dumbbells (20 lb / 9 kg), take a break if needed
- Jumping Air Squats: Regular air squats
No equipment
- Forward Rolls: Candlestick rolls
- Dumbbell Back Extensions: Bodyweight superman or use water bottles
- Burpees to Target: Regular burpees or step-back burpees
- Dumbbell Push Press: Push-ups or use water bottles
- Jumping Air Squats: Regular air squats or chair sits
Warmup
- 400m jog
- 10 arm circles forward
- 10 arm circles backward
- 10 leg swings each side
- 10 shoulder taps
- 10 air squats
- 5 inchworms
Cooldown
- 400m walk
- Thread the needle stretch (1 min each side)
- Pigeon pose (1 min each side)
- Shoulder stretch against wall (1 min each side)
- Hamstring stretch (1 min)
- Quad stretch (1 min each side)
