AMRAP in 24 minutes:
400 meter run
30 air squats
30 sit ups

Hang on to steady and full range of motion squats and sit ups, and do your best to keep a quick pace on the run; this workout is designed so that the run is the main energetic focus, so don’t let yourself check out and totally relax on it. 24 minutes is a long time, but challenge yourself by keeping a strong pace every time you head out the door.

standard, rx, and sport: as written
metcon: 6×3:00 on, 1:00 off