Workout of the day
Push focus today. Medium time domain. One barbell lift with bodyweight and core.
The workout of the day consists of:
15 min AMRAP:
- 7 Thrusters (Barbell, 45kg/95lb RX)
- 14 V-Ups
- 25 Jumping Jacks
Scaling
Intermediate:
- Thruster 32kg/70lb barbell
- V-Ups as RX
- Jumping Jacks as RX Beginner:
- 2 dumbbells or kettlebells, 2x7.5kg/15lb, or 1x10kg/22lb goblet thruster
- 10 lying knee raises
- 20 jumping jacks
No equipment
- Air squats x 10
- Push-ups x 7
- V-ups or tuck-ups x 14
- Jumping jacks x 25
Warmup
- 2 min rowing, biking, or jogging
- Joint circles: wrists, shoulders, hips
- Bear crawls, 10m forward and back
- Crab walks, 10m
- Inch-worms x 6
- Duck walks, 10m
- Farmers carry (light, 20m)
- Shoulder rolls in plank x 10/side
Cooldown
- Dead hangs, 2 x 30 sec
- Wrist circles, 30 sec each direction
- Forearm stretch against wall, 30 sec/side
- Finger band extensions, 20 reps/hand
