Workout of the Day
AMRAP in 25 minutes:
50 Russian kettlebell swings (eye level)
60 push ups
70 lunges (unweighted)
80 sit ups

Before every movement, run 500 m

Happy Birthday, Alex Tomaich! If you’ve ever had the pleasure of hitting a running workout with (behind) Alex, you’ll have guessed what his birthday workout prominently features.

The swings here are lighter and lower than what we usually do, so you should be able to keep a strong pace on them. The push ups will likely be a major sticking point without very thoughtful scaling; focus your preparation on making sure that you are comfortable with the volume and difficulty of the task that you set for yourself.

To clarify, the sequence of this workout will go:
500 m run
50 swings
500 m run
60 push ups
500 m run
70 lunges
500 m run
80 sit ups
And then back to the beginning

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×3:30 on, 1:30 off