Workout of the day

Today’s a good one! We’ve got some heavy squats and kettlebell swings coming your way. Perfect for building strength and some serious conditioning.

The workout of the day consists of:

5 rounds for time of:

  • 9 Front Squats (155 lb / 70 kg)
  • 14 Kettlebell Swings (1.5 pood / 53 lb / 24 kg)

Scaling

Beginners:

  • 9 Front Squats (95 lb / 43 kg)
  • 14 Kettlebell Swings (1 pood / 35 lb / 16 kg)

Intermediates:

  • 9 Front Squats (115 lb / 52 kg)
  • 14 Kettlebell Swings (1.25 pood / 44 lb / 20 kg)

No equipment

No Equipment:

  • 9 Goblet Squats with a heavy backpack
  • 14 Russian twists holding a gallon jug

Warmup

  • 200m easy jog or 1 minute of jump rope
  • 2 rounds of:
    • 10 Air Squats
    • 10 Shoulder Pass-Throughs with PVC or Broomstick
    • 10 Arm Circles each direction
  • 3 Rounds of:
    • 5 Empty Bar Front Squats
    • 5 Kettlebell Deadlifts

Cooldown

  • 1 minute of Child’s Pose
  • 1 minute of Pigeon Pose on each side
  • 1 minute of Couch Stretch on each side
  • 1 minute of Forward Fold, reaching for your toes