Workout of the day

The workout of the day consists of:

For time: 500-400-300-200 meters Row 10-20-30-40 Kettlebell Swings (1.5 lb)

Scaling

• Reduce the distance on the row and the number of kettlebell swings to accommodate fitness levels.
• Substitute kettlebell swings with dumbbell swings if a kettlebell is not available.
• For kettlebell weights, switch to the athlete’s appropriate weight.

No equipment

• Without equipment:
  • Substitute row with running the same distance outdoors or on a treadmill.
  • Use a heavy book or a gallon of water for the kettlebell swings.

Warmup

Warm-up (10 minutes)

• 3 minutes light cardio of choice
• Dynamic stretching (leg swings, arm circles, hip openers)
• Warm up sets:
  • 2 x 100m easy row
  • 10 x Kettlebell deadlifts with a light kettlebell

Cooldown

Cooldown (10 minutes)

• Light rowing or walking for 3 minutes to bring heart rate down
• Static stretches focusing on: hamstrings, shoulders, and back
  • Forward fold (hamstrings)
  • Cross-body shoulder stretch
  • Child’s pose (back and shoulders)