Workout of the day

This 12-minute AMRAP will keep you on your toes and torch your core. Get ready to swing, jump, and press your way through this fast-paced WOD!

The workout of the day consists of:

  • 20 Kettlebell Swings (1.5 pood / 1 pood)
  • 10 Burpees
  • 20 Dumbbell Push Press (35 lb / 25 lb each hand)

Scaling

For Beginners: Use lighter kettlebell and dumbbells, reduce burpees to 6 reps. For Intermediates: Use prescribed weights, reduce reps of burpees or push press if needed. For Advanced: Use heavier weight if possible.

No equipment

No Kettlebell: Substitute with a backpack filled with books. No Dumbbells: Use water bottles or light backpacks filled with books.

Warmup

  • 5 minutes of light cardio (jump rope, jogging, or jumping jacks)
  • Arm circles, 10 each direction
  • 10 Air Squats
  • 10 PVC Shoulder Pass Throughs

Cooldown

  • 5 minutes of walking or slow jogging to lower your heart rate
  • Standing forward fold, hold for 1 minute
  • Pigeon pose, 1 minute each side
  • Shoulder stretch, 1 minute each side