Workout of the day

Sustained effort. Keep moving. Find a steady pace.

The workout of the day consists of:

15 min AMRAP:

• 250 m Row
• 15 Wall Ball (9kg/20lb)
• 50 m Single-Arm DB Front Rack Carry (22.5kg/50lb, switch every 25 m) Repeat for max rounds.

Scaling

• Intermediate: Wall Ball 6kg/14lb, DB Carry 16kg/35lb, Row same
• Beginner: Wall Ball 4kg/9lb or medball, 12 goblet squats (8-10kg/22lb DB/KB) instead of wall balls, 30 m suitcase carry (8-10kg/22lb DB/KB), 200 m row or 150 m jog/sub

No equipment

• 30 sec fast mountain climbers instead of row
• 15 air squats instead of wall ball
• 50 m suitcase carry (heavy backpack or water jug)

Warmup

2 min easy row Joint circles (shoulders, hips) 6 min EMOM: Odd: 30 sec row at moderate pace Even: 8 wall balls (light weight or medball)

Cooldown

2 min slow walk 3 min box breathing (4-4-4-4) in deep squat or child’s pose