Workout of the day

Time to light up those legs and lungs. This workout will push you with different types of squats and jumps, mixed with some kettlebell and bodyweight moves. Stay focused and keep moving.

The workout of the day consists of:

5 Rounds for time:

  • 10 Goblet Squats (70 lb / 32 kg)
  • 15 Box Jumps (24 inches)
  • 20 Russian Kettlebell Swings (50 lb / 24 kg)
  • 25 Wall Ball Shots (20 lb / 9 kg)

Scaling

Beginners:

  • 5 Goblet Squats (35 lb / 16 kg)
  • 10 Box Jumps (Step-ups allowed)
  • 15 Russian Kettlebell Swings (25 lb / 12 kg)
  • 20 Wall Ball Shots (14 lb / 6 kg) Intermediates:
  • 7 Goblet Squats (53 lb / 24 kg)
  • 12 Box Jumps (20 inches)
  • 18 Russian Kettlebell Swings (35 lb / 16 kg)
  • 22 Wall Ball Shots (16 lb / 7 kg) RX: Follow as written.

No equipment

No equipment:

  • 10 Air Squats
  • 15 Tuck Jumps
  • 20 Backpack Swings (fill a backpack with books)
  • 25 Jumping Air Squats

Warmup

  • 5 minutes light jogging or rowing
  • 10 Air Squats
  • 10 PVC Pass-throughs
  • 10 Lunges (5 each leg)
  • 10 Inch Worms

Cooldown

  • 5 minutes walking to cool down
  • 1 minute each: Forward Fold Stretch, Couch Stretch (each leg), Child’s Pose