Workout of the Day:

1) Coach led Warm-up

2) 12 Minute AMRAP of
5 Strict Pull-ups
10 Lunges holding a KB in front of you 70/53
15 KB swings 70/53 (Russian)

Scaling for the pull-ups today should be ring rows, or resistance band. If doing ring rows make your self as horizontal to the ground as possible. If using a resistance band do not bounce out of the bottom.
I am looking for the weight of the KB to be the same for both the lunges and the swings. So scale as necessary.

3) Not for time complete 3 rounds of

25 Situps

25 Russian Twists using a KB

4) Mobility/Stretching

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