Workout of the Day
AMRAP in 8 minutes:
16 kettlebell swings
16 single arm overhead lunges with the same kettlebell

Rest 4 minutes, then:

AMRAP in 8 minutes:
16/12 calories
16 burpees

Use a relatively light kettlebell weight; staying on that one piece of equipment for a full 8 minutes should be tough, but it shouldn’t feel unbearable. Settle into a steady pace, take frequent small breaks, and focus on good technique. Go fast on the second part! If the class is large, half of the class will start on the second AMRAP.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 8:00 on, 4:00 off, 8:00 on