Workout of the Day
AMRAP in 20 minutes:
100 foot suitcase lunge (one dumbbell, one kettlebell)
400 meter run

Pick a pair of weights that let you do walking lunge steps with a solid upright torso and not too much stutter stepping. The 100 foot lunge will be from the garage doors to roughly where the towel baskets are, and back again. Set your weights down when you finish the lunge, and head right out onto your run. Settle into a steady pace and do your best to maintain it for 20 minutes.

standard: 35/20 pound DB, 16/12 kilo KB
rx and sport: 50/35 pound DB, 24/16 kilo KB
metcon: 4×4:00 on, 1:00 off