Workout of the Day
7 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories (row, bike, or ski)
1 minute of rest

Use a heavier kettlebell than you normally would. Feel free to break up the reps more than usual so that you’re able to maintain solid positioning the whole way through. 7 rounds is a lot of volume, so focus on taking an almost relaxed pace through at least the first half of the workout. If after 4 or 5 rounds you feel like you’ve got plenty of gas in the tank, start to pick up the cadence just a little bit.

standard: 20/12
rx: 32/24
sport: 32/24, handstand push ups
metcon: 7×3:00 on, 1:00 off