Workout of the Day

4 rounds:
90 seconds of burpee box jumps
90 seconds of Russian kettlebell swings
90 seconds of calories
90 seconds of rest

Choose a heavier weight on the kettlebell swings today; Russian swings are only up to shoulder height, so the shorter range of motion will allow you to challenge yourself on the load. It’ll be easier to get reps on the swings than on the calories or burpee box jump overs, but you should still spread your effort evenly across all three movements.

standard: 20/12 kg KB, 20/12 inch box
rx: 32/24 kg KB, 24/20 inch box
sport: 32/24 kg KB American swings (full range of motion), 24/20 inch box
metcon: 4×4:30 on, 1:30 off