Workout of the Day
AMRAP in 20 minutes
10 weighted step ups
15 air squats
200m run

You’ll need a dumbbell or a kettlebell and a box for today’s workout! Settle in for twenty minutes of step ups, air squats and a short run. No part of this workout should be terribly taxing so focus on finding a sustainable pace and staying as consistent as possible throughout the entire workout. You can hold your dumbbell or kettlebell however you want for the step ups and it is up to you which weight you choose for these as well so if you have a personal preference make sure to grab whichever one you like better!

standard: 35/20 lb or 16/8 kg, 20/20″
rx: 50/35 lb or 24/16 kg, 24/20″
sport: 65/45 lb or 28/20 kg, 24/20″
overachiever: 70/50 or 32/24 kg, 24/20″

CFD at home:
You won’t need much to get this workout done at home! If you have a weight and something you can use to step up to you’ll be all set for the step ups. If you don’t have a surface to step up to you can replace the step ups with lunges that are weighted or unweighted depending on what you’re up for. The run can be replaced by a row or bike, jumprope, broad jumps or mountain climbers. If you aren’t planning to run make sure to movement you choose to replace it with takes you about one minute or less. See you on the leaderboard!