Skill
Two rounds of tabata alternating between
push-ups
plank hold

We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict push-ups and a plank hold. This combo will be quite an upper body challenge so start slow with the push-ups so that you can stay strong on the planks. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Keep track of your push-ups if you want to and do your best to hold a quality position in the plank for the full twenty seconds.

Workout of the Day
AMRAP in 15 minutes
50 Box jump overs
50 KB swings

The challenge for today’s AMRAP will be working through large sets of both box jump overs and kettlebell swings. Grab the kettlebell and box combo that you are most used to working with. A workout like this is probably not the best time to scale things up. Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps.

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

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you aren’t a fan of dumbbell swings you can alter this movement to alternating dumbbell hang cleans instead. The box jump overs can be switched to step ups, regular box jumps, broad jumps or a jump over a medium sized object of some kind. Something like a packing box or small cooler or even a pillow could work! Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps. See you on the leaderboard!