Workout of the day
In this 10-minute AMRAP, we’re mixing it up with a combo of power and plyometrics. Keep the intensity up and move from one exercise to the next without resting. Your goal is to complete as many rounds as possible, pushing your limits.
The workout of the day consists of:
10-minute AMRAP:
- 3 Deadlifts (70% of your 1RM)
- 8 Box Jumps (24/20 inches)
- 10 Goblet Squats (35/25 lb - 16/12 kg Kettlebell or Dumbbell)
- 10 Ball Slams (20/14 lb - 9/6 kg)
Scaling
- Deadlifts: 50% of 1RM or lighter
- Box Jumps: 16 inch step-ups
- Goblet Squats: Bodyweight squats
- Ball Slams: Smaller/ lighter ball or medicine ball overhead press
No equipment
- Deadlifts: Use a heavy backpack
- Box Jumps: Jump onto a sturdy chair
- Goblet Squats: Hold any heavy object at chest level (e.g., gallon of water)
- Ball Slams: Mimic ball slam motion with any heavy object (e.g., heavy book)
Warmup
- 400m jog
- 10 leg swings (each side)
- 10 bodyweight good mornings
- 10 air squats
- 10 jumping jacks
Cooldown
- 1 minute per side pigeon pose
- 1 minute child’s pose
- 1 minute forward fold
- 30 sec each side standing quad stretch
