Workout of the Day
For time:
21-18-15-12-9-6-3
Kettlebell swing
Goblet squat
200 meter run after each round

21 minute time cap

Pick a comfortable kettlebell weight so that you can hang on for large sets throughout the workout. If you’re strong on the movement, try pushing for unbroken swings and unbroken goblet squats every round, with a quick rest between them. Avoid letting the run settle into a total recovery pace.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 4×3:00 on, 1:00 off