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