Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
20 one arm alternating devil press
20 drag rope double unders

Choose one dumbbell for the devil press today and then add another dumbbell or kettlebell to the mix for the farmer carries. You’ll be carrying both of these weights with you on a 200m carry. When you return from the carry hang on to one of your weights and start chipping through 20 reps of devil press. After the devil press you’ll grab a drag rope and knock out twenty double unders. The drag rope adds a bit of a challenge so that’s why the set size is fairly small. You can scale the number here if needed or since it’s an AMRAP and a fairly small number feel free to chip away at it even if it takes longer than someone who might be doing them unbroken. Your score at the end of twenty minutes will be total rounds plus any extra reps.

CFD at home:
If you can’t get outside for today’s workout you’ll want to find a good sub for the farmer carry. 20 lunge steps or 20 step ups with your weight would be a great option. The devil press can be done as is and if you happen not to have a jump rope at home feel free to switch those reps out for mountain climbers or lateral hops. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!