Workout of the Day
4 rounds:
90 seconds of goblet step ups
90 seconds of wall walks
90 seconds of kettlebell swings
90 seconds of rest

90 seconds is a tough work interval; throw in frequent short rests as needed in order to keep a consistent work rate throughout the interval. Avoid working in such long or intense efforts that you end up resting much longer in the second half of the interval than you did in the first.

Add up all of your reps at the end of the workout.

standard: 16/12, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 4×4:30 on, 1:30 off