Workout of the Day
AMRAP in 30 minutes***
30 sit ups
20 box jumps
10 weighted step ups (one dumbbell)

*At the start of the workout, run 1 mile.

**At the 15 minute mark, complete a 500 meter farmer’s carry with one kettlebell and one dumbbell.

Pick up where you left off on the AMRAP when you get back from the 500 meter carry.

Use the dumbbell that you would typically select for snatches, and then pick a kettlebell that is within 5-10 pounds of that weight.

Modify the distance of the run and carry so that you finish them in less than 10 minutes each.

standard: 40/25 lb dumbbell, 20/12 kg kettlebell
rx: 50/35 lb dumbbell, 24/16 kg kettlebell
sport: step ups with 32/24 kg kettlebell, carry with 100/70 lb sandbag
metcon: 5×4:00 on, 2:00 off