Skill
10 minutes of handstand practice

Get upside down! Anything is fair game as long as you’re practicing safely. Ask your coach for drills and pointers.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 Russian twists
30 double unders

Pick weights and difficulties that let you finish each movement in one or two sets; today’s workout is intended as a lighter and shorter break after Monday and Tuesday.

standard: 20/12 kg, 10/5 pound plate for the twists
rx: 24/16 kg, 15/10 pound plate for the twists
sport: 28/20 kg, 25/15 pound plate for the twists
metcon: 5:00 on, 2:00 off, 5:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!