Workout of the Day

AMRAP in 8 minutes:
20 second L-sit
20 second arch hold
20 second handstand hold against the wall

Modify each movement so that you can hold for the whole 20 seconds. Tuck your feet in on the L-sit to make it easier, tuck your elbows on the arch hold, and do a low wall walk or a plank hold instead of a handstand kick up if needed. Rest between your 20 second efforts to make sure you can complete the next one.

Workout of the Day

AMRAP in 12 minutes:
40 double unders
12 push presses
12 front rack lunges

Keep the weight on the lighter side today; you should be able to do the push presses and the lunges in one or two sets each. Scale the jump rope to a volume and difficulty that you can finish in no more than a minute.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off