Workout of the Day

5 rounds for time:
24 sit ups
20 front rack lunges
16 devil presses

25 minute time cap

Use a barbell that lets you complete the 20 lunges in no more than 3 confident sets. Settle into a steady pace on your devil presses; there isn’t much to be gained from trying to sprint there, and the risk of gassing out is too high.

standard: 65/45 pound bar, 35/20 pound dumbbell
rx: 95/65 pound bar, 50/35 pound dumbbell
sport: 115/85 pound bar, 50/35 pound dumbbell
metcon: 5×3:00 on, 1:00 off