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)