Workout of the Day
AMRAP in 25 minutes:
500 meter medicine ball carry
1 minute plank hold
40 medicine ball step ups
1 minute plank hold

You won’t have to do any wall ball shots with your medicine ball today, so you can likely push the weight a little more than you otherwise would. Hold the ball any way that you want on both the carry and the step ups; you’ll likely find yourself switching positions every 30 seconds or so to stay comfortable. For your planks, the 60 seconds in each set do not have to be in one unbroken effort. You can break it up into smaller more manageable chunks as you start to fatigue.

standard: 12/8 pound ball, 20/12 inch box
rx: 20/14 pound ball, 24/20 inch box
sport: 30/20 pound ball, 24/20 inch box
metcon: 5×4:00 on, 1:00 off