Workout of the Day

4 rounds of 4 minutes on 1 minute off
400m run
15 box jumps
then
max reps weighted step-ups

Start each interval with a moderate effort run and 15 box jumps, leaving the remaining time for max reps of weighted step-ups. To scale, reduce the run distance or use a machine to ensure you have working time remaining in the window. If jumping is an issue, hop on a bike for a short distance so you can replicate the intensity level of box jumps. In the end, your score is the total number of step overs you complete.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb

SWEAT

On a clock set for 30 minutes:
8 rounds of 45s on 15s off
row for calories
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
burpees to target 6″ out of reach
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
air assault bike for calories
then
1 minute plank + 1 minute rest