Workout of the Day

Outdoor WOD 07.07.2020

Warm Up:
20 Deadlifts
15 Alternating Lunges
10 Russian Swings
5 Push Press
x 2

Movement Demonstration & Practice

12 Minute Ladder of:
3 Kettlebell Deadlifts @ 16/24kg
3 Russian Kettlebell Swings @ 16/24kg
3 Kettlebell Push Press @ 16/24kg
6 Kettlebell Deadlifts @ 16/24kg
6 Russian Kettlebell Swings @ 16/24kg
6 Kettlebell Push Press @ 16/24kg
9… Continue as far as possible

* Scale WEIGHT as needed


Home WOD Instructions:
* if you don’t have a Kettlebell to complete this workout, switch to the following movements:
– Lunges
– Sit Ups
– Burpees


Running WOD:
Run 200m
Walk 200m
Run 400m
Walk 200m
x 5

* If can’t measure Distance, Run for:
45 Seconds On
Walk 45 Seconds
90 Seconds On
Walk 45 Seconds

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