Workout of the day

This one’s gonna test your legs and core with a mix of squats, pull-ups, and handstand push-ups. It’s a killer combo that’ll get your heart rate up and muscles burning.

The workout of the day consists of:

3 rounds for time:

  • 100 Goblet Squats (35 lb/16 kg)
  • 20 Strict Toe-to-Bar
  • 30 Pike Push-ups

Scaling

Beginners:

  • 100 Air Squats
  • 20 Knees-to-Elbows
  • 30 Hand-Release Push-ups

Intermediate:

  • 100 Goblet Squats (20 lb/9 kg)
  • 20 Hanging Leg Raises
  • 30 Headstand Push-ups

No equipment

No Equipment:

  • 100 Jump Squats
  • 20 Hollow Rocks
  • 30 Elevated Pike Push-ups

Warmup

  • 400m Run or 2 mins Jump Rope
  • 2 rounds of:
    • 10 Leg Swings Each Side
    • 10 Arm Circles Each Direction
    • 10 Scapula Pull-ups
    • 10 Inch Worms

Cooldown

  • 3 rounds of:
    • 30 sec Couch Stretch Each Side
    • 30 sec Chest Stretch Against Wall Each Side
    • 30 sec Standing Forward Fold