Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
4 rounds, 4 minutes on, 1 minute off:
400 m run at the start of the interval, then AMRAP in the remainder of:
20 kettlebell swings
40 double unders

Pick a swing weight that lets you finish your 20 reps in one or two sets. Add up your rounds and reps for each of the 4 intervals at the end of the workout (Chief-style).

standard: 20/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×4:00 on, 1:00 off