Workout of the day

This workout puts a twist on classic movements for a solid full-body workout. Ten rounds, three movements. Let’s do this!

The workout of the day consists of:

10 rounds for time:

• 3 Deadlifts (225 lb / 155 lb, 102 kg / 70 kg)
• 6 Hand-release Push-ups
• 9 Wall Ball Shots (20 lb / 14 lb, 9 kg / 6 kg)

Scaling

• Deadlifts: Reduce weight to 135 lb / 95 lb (61 kg / 43 kg)
• Hand-release Push-ups: Perform Knee Push-ups or Incline Push-ups
• Wall Ball Shots: Use a lighter ball (14 lb / 10 lb, 6 kg / 4 kg) or reduce to 6 reps

No equipment

No equipment? Try this:

• 3 Glute bridges or object deadlifts (use backpack or water jugs)
• 6 Hand-release Push-ups or Incline Push-ups on a sturdy surface
• 9 Jump Squats or Air Squats with object press overhead

Warmup

• 5 min easy jog or jump rope
• 2 rounds of:
  • 10 Air squats
  • 10 Sampson lunges
  • 10 Scapular push-ups
• Stretch hamstrings, shoulders, and calves

Cooldown

• Slow walk or easy bike for 5 minutes
• Stretch: hamstrings, quads, shoulders, chest (20-30 sec each)