Workout of the day

with a clock set for 21 minutes
7 minutes of
one arm alternating plank drags
7 minutes of
weighted step ups w/medicine ball
7 minutes of
kettlebell swings

Workout notes

Today’s workout will be a mental challenge with only one movement in each seven minute window. Decide on what piece of equipment you want to use for the plank drags to start, a dumbbell or kettlebell will work for this movement and you can definitely use the same kettlebell you choose for swings if you would like. Make sure that you are always dragging your weight in the right direction by reaching across your body to grab it for each rep. For the step ups we’ll be using a medicine ball. You can hold on to the ball any way you would like so try out a few different options before the workout starts to find your favorite. The swings will be tough but do your best to knock out some good sets as you go. Take as much rest as needed in each seven minute window but do your best to rack up as many reps as possible. Your score at the end of the twenty one minutes will be all your reps added up for one big number.

Scaling

standard: 24/16 kg, step ups
rx: 28/20 kg, 20/24 lb
sport 32/24 kg, 30/20 lb
overachiever: 40/32kg + 2x 50 lb db’s