Workout of the day

4 rounds, 4 minutes on, 1 minute off:
10 push ups
20 step ups (unweighted)
At the start of each 4 minute interval, complete a 200 meter farmer’s carry (one KB, one DB)

Add up your rounds and your reps at the end of the workout, Chief-style.

Scale the push ups so that you don’t break down to singles until the very end of each interval, if at all. Consider using your step up box to scale the push ups!

standard: 35/20 pound DB, 16/12 kg KB, 20/12 inch box
rx: 50/35 pound DB, 24/16 kg KB, 24/20 inch box
sport: 50/35 pound DB, 24/16 kg KB, 24/20 inch box, hold your dumbbell for the step ups
metcon: 4×4:00 on, 1:00 off