Skill

10×1 lunge kick to free standing handstand or walk around your square

Spend some time working on handstands today in your designated area at the gym. If you have room to walk, go for it! Otherwise you can practice freestanding in one place. If you are near a wall feel free to kick up against the wall each time too. Not feeling ready to get upside down? No worries! Try ten sets of 10-20 shoulder taps in a plank hold!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 kettlebell swings
max reps box jumps

Workout notes

Today’s workout will be scored by your total box jump reps. Scale by box height first before switching to step ups. Step ups are a great option for anyone who can’t jump for any reason. Before you get to the box jumps you’ll have a ten kettlebell swing buy in in every round. It’s ok for the swings to be hard if you want to choose a kettlebell that is on the heavier side today. As long as you don’t have to break them up in any of the earlier rounds you should be fine!

Scaling

standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 30/24″