Workout of the day
We’re hitting two big movements in a descending ladder. You’ll feel the burn, but stay focused and push through. Each set gets a bit easier!
The workout of the day consists of:
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Thrusters (77 lb / 35 kg)
- Toes to bar
Scaling
- Thrusters: Use 55 lb / 25 kg or just the bar if 77 lb / 35 kg is too heavy
- Toes to bar: Substitute with knee raises or sit-ups if needed
No equipment
- Thrusters: Use a backpack loaded with books or other weights
- Toes to bar: Use a sturdy chair for leg raises or perform V-ups on the floor
Warmup
- 3 minutes of jump rope or high knees
- 10 arm circles forward and backward
- 10 air squats
- 10 leg swings per side
- 5 inchworms with a push-up
Cooldown
- 2 minutes of slow jogging or brisk walking
- 60 seconds of hamstring stretch per side
- 60 seconds of child’s pose
- 60 seconds of lat stretch per side
- 60 seconds of quad stretch per side
