Workout of the day

This workout blends strength, endurance, and conditioning into a brutal 12-minute session. Push yourself and see how many rounds you can finish.

The workout of the day consists of:

• 10 Deadlifts (75% Body Weight)
• 15 Dumbbell Push Press (35 lb / 25 lb, 15/10 kg)
• 20 Air Squats

Complete as many rounds as possible (AMRAP) in 12 minutes.

Scaling

• Deadlifts: Drop to 50% body weight or use kettlebells/dumbbells if needed
• Dumbbell Push Press: Use lighter weights or do strict overhead press
• Air Squats: Reduce to 10 reps if necessary

No equipment

• Deadlifts: Do glute bridges or backpack deadlifts
• Dumbbell Push Press: Use water bottles or do pike push-ups
• Air Squats: Do step-ups onto a sturdy chair or box

Warmup

• 5 minutes of light cardio (jogging, jump rope)
• Dynamic stretching: arm circles, leg swings
• 2 rounds of:
  • 10 PVC pipe or broomstick deadlifts
  • 10 push-ups
  • 10 air squats

Cooldown

• 5 minutes of walking/marching in place
• Stretching: hold each for 30 seconds
  • Hamstring stretch
  • Shoulder stretch
  • Quad stretch
  • Tricep stretch
  • Lower back stretch