5 rounds, each round for time, of:

12/10 Row Calories

24 Dumbbell Push Press, 35/25 lbs

12/10 Row Calories

* Go every 4 mins.

Stimulus is moderate high intensity. Calories on the row are low enough, and the weight on dumbbells should be light enough for athletes to push the pace each round.

Transitions should be seamless, and be sure to show athletes how to set up the foot straps to get in and out efficiently.

Front Rack Box Step-up 14-14-14

Use the heaviest weight you can for each set. Rest as needed between sets.

3x 7 L/7 R

This is for quality, not for load! Lightfoot touch on the way down.