Workout of the day
Today’s workout mixes upper body pushing and pulling with a good cardio burn. Simple and effective.
The workout of the day consists of:
5 rounds for time of:
- 7 Single-Arm Dumbbell Rows (each arm) 50 lb / 22.5 kg
- 21 Push-Ups
- 400m Run
Scaling
Beginner:
- 7 Single-Arm Dumbbell Rows (each arm) 20 lb / 9 kg
- 15 Knee Push-Ups
- 200m Run/Walk
Intermediate:
- 7 Single-Arm Dumbbell Rows (each arm) 35 lb / 15 kg
- 15 Push-Ups
- 300m Run
No equipment
No Equipment:
- 7 Bent Over Backpack Rows (each arm, fill it with books or cans)
- 21 Elevated Push-Ups (use a sturdy chair or table)
- 1 min High Knees or 2 min Jog in place
Warmup
- 400m Easy Jog
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg, front to back)
- 10 Scapular Push-Ups
- 10 Walking Lunges
Cooldown
- Stretch: Shoulder Stretch (30 sec each side)
- Cobra Pose (30 sec)
- Forward Fold (30 sec)
