Workout of the Day
For time:
500 meter farmer’s carry, one dumbbell only
40 lunges with your dumbbell, held any way
300 drag rope single unders
40 lunges with your dumbbell
500 meter farmer’s carry, one dumbbell only

20 minute time cap

Grab a dumbbell that you’re comfortable hanging onto for all 80 lunges in the workout. You can hold the dumbbell however you’d like on both the carry and the lunges; experiment to find the most restful and efficient positions. Switch hands/sides whenever you want on the carry.

standard: 35/20
rx: 50/35
sport: 50/35 pound dumbbell, also hold a 24/16 kg kettlebell for the carry (but not the lunges)
metcon: 5×2:30 on, 0:30 off