Skill

Front squat
4 sets of 8 reps

Target about 65% of your max

We’re bumping the volume up and pulling the weight down; be conservative with your loading today so that holding across all 4 sets of 8 reps at the same weight isn’t out of the question.

Workout of the Day

5 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories

Go with a middle-of-the-road kettlebell weight today; it shouldn’t be the heaviest weight you use, and it shouldn’t be the lightest. Scale the push up difficulty so that you’re able to maintain at least small sets for the majority of the workout, only dropping to singles towards the very end of the intervals, if at all. Add up all of your reps and calories at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off