Workout of the day

We’re mixing it up with some classic moves. Keep your intensity up and your form tight. Let’s hit it!

The workout of the day consists of:

5 Rounds for Time:

  • 15 Kettlebell Swings (53/35 lbs, 24/16 kg)
  • 20 Walking Lunges
  • 10 Pull-Ups

Scaling

For Beginners:

  • Use a lighter kettlebell (26/18 lbs, 12/8 kg)
  • Assisted Pull-Ups or Ring Rows

For Intermediate:

  • Kettlebell Swings (35/26 lbs, 16/12 kg)
  • Band-Assisted Pull-Ups

For RX:

  • As prescribed (53/35 lbs, 24/16 kg)
  • Strict Pull-Ups

No equipment

If you don’t have equipment:

  • 15 Backpack Swings (fill a backpack with books)
  • 20 Walking Lunges
  • 10 Towel Rows (wrap a towel around a sturdy pole)

Warmup

3 Rounds of:

  • 10 Arm Circles (Forward and Backward)
  • 10 Leg Swings (Front to Back)
  • 5 Inch Worms

Then, 2 Rounds of:

  • 8 Air Squats
  • 8 Lunges (each leg)
  • 5 Push-Ups

Cooldown

3 Rounds of:

  • 30 sec Forward Fold
  • 30 sec Couch Stretch (each leg)
  • 30 sec Child’s Pose
  • 30 sec Lat Stretch (each side)