Workout of the day

Today’s workout is straightforward but intense. Push your pace and see how many rounds you can get. You got this!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 20 minutes of:

  • 15 Burpees
  • 30 calories Row
  • 10 Push-ups

Scaling

  • Beginners: 10 Burpees, 20 calories Row, 5 Push-ups
  • Intermediate: 12 Burpees, 25 calories Row, 8 Push-ups
  • Rx: as prescribed

No equipment

  • No rower: 30 high knees or 30 jumping jacks
  • No equipment: Replace Burpees with 15 jump squats

Warmup

  • 3 min light jog or jump rope
  • Dynamic stretching (hip circles, arm swings, leg swings)
  • 2 rounds of 10 air squats, 10 lunges (5 each leg), 10 push-ups

Cooldown

  • 3 min slow walk or easy cycle
  • Static stretching (hold each for 30 seconds): quads, hamstrings, calves, chest, shoulders