Workout of the Day
with a clock set for 21 minutes
7 minutes of rowing or biking for calories
7 minutes of burpees
7 minutes off wall ball shots

For today’s twenty one minute workout you’ll need a bike or rower and a wall ball. The workout will start with seven minutes on your machine of choice trying to total up as many calorie reps as possible during this work period. From seven to fourteen minutes on the clock you’ll be working away on burpees and then the final seven minutes will be at the wall with your wall ball. At the end of the workout your score will be the total reps you completed of all three movements. There is no prescribed rest in this workout so find a pace at each station that feels sustainable throughout.

standard: 14/10 lb
rx: 20/14lb
sport: 30/20 lb
overachiever: 30/20 lb

CFD at home:
There are three movements in today’s workout and you’ll spend seven minutes at each. The first is on a rower or bike so if you don’t have one of those at home you can switch the first movement to a weighted or unweighted step up. The second seven minutes will be spent doing burpees, sorry:) and then the last seven minutes can be either wall balls if you have one, jumping squats if you don’t or goblet squats if you want to add some weight in today. Your score at the end of the twenty one minutes will be your total reps. See you on the leaderboard!