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Workout of the day – Wednesday January 25th

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Warm up

3 rounds:

10 cal row

10 wall balls

10 empty BB push presses or 10 DB push presses (light)


3 rounds for time, with cash out:

30 wall balls 20/14 lbs

30 sumo deadlift high pulls (BB: 75/55 lbs – KB: 24 /16 kg)

30 box jumps 24/20 in

30 push presses (BB: 75/55 lbs – KB: 24/16kg for single KB push presses, 15/arm)

30 cal row

30 pushups

Then, cash out: 30 squats – BB: back squat 135/95 lbs taken from the ground, or DBs: 2×50/35 lbs front rack squats

Time cap: 32 min

Note: Use this workout as a ‘move well’ session if you are feeling tight from the past few days. Scale down the weight and/or reduce reps to 20 on each movements.