Workout of the day

Get ready to crush leg day. This workout will challenge your strength and endurance with lunges, deadlifts, burpee pull-ups, and a killer row. Let’s do this!

The workout of the day consists of:

4 rounds for time of:

  • 40 Walking Lunge Steps
  • 5 Deadlifts @ 80% 1RM
  • 7 Burpee Pull-Ups
  • 20 Calorie Row

Scaling

Scale for Beginners:

  • 20 Walking Lunge Steps
  • 5 Deadlifts @ 50-60% 1RM
  • 7 Jumping Pull-Ups
  • 10 Calorie Row

Scale for Intermediate:

  • 30 Walking Lunge Steps
  • 5 Deadlifts @ 70% 1RM
  • 7 Burpees (omit pull-ups)
  • 15 Calorie Row

No equipment

No Equipment Alternatives:

  • 40 Walking Lunge Steps
  • 15 Glute Bridges
  • 7 Burpees
  • 40 High Knees (20 each side)

Warmup

  • 5 min light jog or jump rope
  • 2 rounds of:
    • 10 Air Squats
    • 10 Walking Lunges
    • 5 Inch Worms
    • 10 Arm Circles (forward & backward)

Cooldown

  • 1 min Child’s Pose
  • 1 min Pigeon Pose (each side)
  • 1 min Forward Fold
  • 30 sec Quad Stretch (each side)