Workout of the Day

3 Rounds
30 Wall Ball (20/16)
30 KB Swings (53/44)
30 Alt. Cossack Squats (weighted – optional)
Run 400

This is a lot of high intensity cardio, broken up by slow and controlled alternating Cossack Squats (see video). Then you get a shot of cold air to make sure you’re awake.

Break your Wall Ball into two sets if possible and try to go unbroken on the KB Swings. Cossack Squats are unweighted, but if you’re feeling relly good, upscale to weighted (holding a KB).

Cossack Squat:


Kettlebell Swing | Run | Wall Ball Shot