Workout of the day

We’re turning up the intensity with this 20-minute grind. Push through this mix of strength, gymnastics, and cardio.

The workout of the day consists of:

5 Front Squats @ 115 lbs / 75 lbs (52 kg / 34 kg) 10 Strict Pull-Ups 10 Burpee Box Jumps (24" / 20") 400m Run

Scaling

Front Squats: Reduce weight Strict Pull-Ups: Band-Assisted Pull-Ups or Jumping Pull-Ups Burpee Box Jumps: Step-Ups or reduce box height

No equipment

Front Squats: Goblet Squats with a heavy backpack Strict Pull-Ups: Bodyweight Rows under a sturdy table Burpee Box Jumps: Burpees to a sturdy chair or step

Warmup

  • 5 min light jog
  • 5 min dynamic stretches
  • 2 rounds of:
    • 10 air squats
    • 10 scapular pull-ups
    • 10 inchworms

Cooldown

  • 5 min walk to cool down
  • 5 min static stretches
    • Hamstrings
    • Shoulders
    • Quads