Skill
Every 2 minutes for 5 rounds:
200 m run/row/ski, or 500 m bike
Max push ups in the remaining time

This skill work might look and feel like a workout, but it’s called “skill” so it definitely isn’t. Pick a distance on the run or machine that leaves you with about a minute to work on push ups each round. Save some energy for the actual workout!

Workout of the Day
AMRAP in 8 minutes:
10 kettlebell swings
30 double unders

The swings in the workout today are prescribed at a fairly heavy weight; you should still be able to complete them with excellent form in one or two sets throughout the whole workout, so scale appropriately. Modify the volume and difficulty of the jump rope so that it doesn’t take more than thirty seconds each round.

standard: 20/12
rx: 32/24
sport: 32/24, drag rope
overachiever: 32/24, drag rope