Workout of the Day
AMRAP in 30 minutes:
800 m run
60 second plank hold
40 box jump overs
200 m farmer’s carry (One KB and one DB)

Your plank doesn’t have to be one unbroken 60 second effort, but you do have to accumulate a total of 60 seconds before progressing on to the box jump overs. Settle into a steady pace; 30 minutes is a long time to keep moving.

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: sandbag carry, 100/70 lb
metcon: 15x 1:30 on, 0:30 off. Every fifth interval, rest instead of working.