Workout of the Day

5 rounds:
1 minute of calories
1 minute of Russian kettlebell swings
2 minutes to run 200 meters

Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 so that you have some rest every round. Add up all of your calories and swings at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 2:00 off