Workout of the day

Focus on the squat today. Work at a steady pace. Aim for quality reps and consistent movement.

The workout of the day consists of:

EMOM 14 minutes: Minute 1: 10 Front Squats (barbell, RX 70kg/155lb) Minute 2: 12/10 Calorie Row Alternate until 14 minutes are up.

Scaling

Intermediate: Barbell front squat at 50kg/115lb. Row 10/8 calories per minute. Beginner: 10 goblet squats (single dumbbell or kettlebell, 16kg/35lb). 100m fast walk or 6-8 calorie row per minute.

No equipment

  • 10 slow air squats per minute
  • 30 seconds brisk stair step-up or shuttle run per minute (alternate squats and steps/runs for each round)

Warmup

  • 2 minutes rowing, biking, or jogging
  • Joint circles: ankles, knees, hips, wrists, shoulders
  • Empty bar complex, 5 reps each:
    • Deadlift
    • Clean
    • Front Squat
    • Push Press
    • Back Squat
  • Repeat complex 3 times. Add weight each set if needed.

Cooldown

  • Child’s pose 1 minute
  • Cat-cow x 10 reps
  • Supine knees-to-chest 1 minute
  • Scorpion stretch x 30 seconds per side