Skill
EMOM for 10 minutes
[odd] 10 dumbbell bent over row each arm
[even] wall walk to handstand hold
On the odd minutes, do 10 dumbbell bent-over rows on each arm. Hinge with a flat back and row aggressively, driving your elbows back toward your hips. On the even minutes, walk up the wall into a handstand hold, keeping your core tight, and come back down the same way. Climb only partway up the wall if you need to. For the hold, do a piked hold on a box instead.
Workout of the Day
5 rounds with one minute at each station
row for calories
wall ball shots
two arm dumbbell walking lunge
rest
Five rounds, one minute at each station: row for calories, wall ball shots, two-arm dumbbell walking lunge, then rest. On the rower, start at a repeatable effort level that can be maintained under fatigue. For the wall balls, hit full depth on every rep and hold the same target height as fatigue sets in. Break them into manageable sets and scale by using a lighter ball or a lower target. For the lunges, keep your torso upright and drive through your front heel, and scale by using lighter dumbbells or going bodyweight. Your score is the total number of reps and calories across all five rounds.
standard: 40/25 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb