2 rounds for time of:

20 Push Press, 115/85 lbs

30 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

40 Burpees

50/35 Row Calories

DESCRIPTION & STIMULUS
GENERAL
2 rounds for time through this longer conditioning piece
We expect this workout to take around 15-25 minutes to complete

PUSH PRESS
Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that can be completed in 3 sets max

SINGLE DUMBBELL BOX STEP-UPS
Athletes will use one dumbbell and hold it however is most comfortable for them
This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets
We’ll stand to full extension on the top of the box and alternate legs every reps (15 Each Side)

BURPEES
These are standard burpees
Just like on the box step-ups, ensure full extension at the top of each rep

ROW
If short on rowers, stagger heats by 5 minutes

STRATEGY
PUSH PRESSES
Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
Consider the following sets:
1 Set: 20
2 Sets: 12-8 or 10-10
3 Sets: 7-7-6

SINGLE DUMBBELL BOX STEP-UPS
Getting the dumbbell in a comfortable position will enable you to stay moving consistently through the step-ups
Resting the weight on one shoulder might be the best option
If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
You can approach the 30 reps in several short bursts or as one slower paced set
If you need to take breaks, think about the following sets:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8

BURPEES & ROW
Smooth is fast on the burpees and row
We’re likely moving for 5-8 minutes through the last two movements of each round
Find a speed in round 1 that you see yourself matching or beating the second time around
Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round