Workout of the Day

10 rounds:
1 minute of kettlebell swings
1 minute of wall balls

At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.

Happy Birthday, Collette! This workout is one of her favorites, and a repeat from last year.

Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.

standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off

Skill

Stretching, to be done after the workout.

15 minutes of your coach’s choice, or:

2 minute pigeon per side
2 minute lunge stretch per side
1 minute twisted cross per side
2 minute standing straddle
1 minute half saddle per side