A) 2 Rounds:
15 Calorie Row
12 Step Ups, 24”/20”
B) EMOM x 6
8 Shoulder Rolls
4 Strict Press, with an empty bar
8 Ring Rows
Superset A and B then rest 3 minutes:
Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.
4 Rounds for time:
8 Dumbbell Shoulder to Overhead
4 High Box Jumps, 30”/24”
4 Rounds of:
4 Dumbbell Power Cleans
8 Box Jumps, 24”/20”
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Dumbbell movements: you should be able to perform all DB movements in 2 sets or less. Scale the load as needed.
Box Jumps: the first series of box jumps, should be higher than your usual height for box jumps, even if it is only by one inch. The second round of box jumps will be at a height that you feel comfortable jumping to.
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