Workout of the day

Today’s workout adds a twist to keep things fresh! We’ve kept the core movements but added some spice. Let’s get to it!

The workout of the day consists of:

4 rounds for time:

  • 12 Dumbbell Push Press (35 lb / 15 kg)
  • 15 Diamond Push-Ups
  • 20 Russian Kettlebell Swings (53 lb / 24 kg, 35 lb / 16 kg)
  • 10 Pike Handstand Push-Ups

Scaling

Scale the Push Press weight to a manageable load that allows you to complete the 12 reps unbroken or in 2 sets. For the Diamond Push-Ups, go to your knees. Use lighter kettlebells for the Kettlebell Swings if needed. Substitute regular push-ups for Pike Handstand Push-Ups.

No equipment

No dumbbells? Use two filled water bottles or cans. No kettlebell? Do bodyweight Russian twists. No space for handstand or pike push-ups? Do regular or knee push-ups.

Warmup

  • 400m Run or Row
  • 2 Rounds of:
    • 10 Arm Circles (each way)
    • 10 Scapula Push-Ups
    • 10 PVC Pass-Throughs
    • 10 Groiners

Cooldown

  • 2 Minute Child’s Pose
  • 1 Minute Pec Stretch (each side)
  • 1 Minute Lat Stretch (each side)
  • 2 Minutes Forward Fold