Workout of the day

Focus on pulling. Mix of barbell and bodyweight. Medium pace. Aim for steady rounds.

The workout of the day consists of:

AMRAP 15 minutes

  • 6 Barbell Bent Over Row (RX: 60kg/135lb)
  • 8 Pull-ups
  • 12 Calorie Row

Scaling

Intermediate: 42.5kg/95lb row, jumping pull-ups or banded pull-ups, 10 cal row Beginner: 2 DB bent over row (2x10kg/22lb), ring rows, 10 cal bike or 10 bodyweight good mornings

No equipment

  • 10 backpack bent over rows
  • 10 backpack deadlifts
  • 10 table or towel rows
  • 12 stair step-ups or 12 jumping jacks

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (wrists, shoulders, hips)
  • 15 banded glute bridges
  • 15 banded pull-aparts
  • 10 banded monster walks (each way)
  • 20 alternating shoulder taps (in plank)

Cooldown

  • 2 min slow walk
  • 3 min box breathing (4-4-4-4) in seated forward fold