Workout of the Day

AMRAP in 25 minutes:
200 meter farmer’s carry (one KB, one DB)
30 weighted step ups (one DB only, no KB)
400 meter run

Focus on your step ups when you’re choosing your weight; pick a dumbbell that you can hang on to for sets of 10-15 step ups, then choose a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and do your best to sustain it across the 25 minutes.

standard: 20/12 inch box, 16/12 kg KB, 35/20 lb DB
rx and sport: 24/20 inch box, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:30 on, 0:30 off