Push Press 4×3 at 80% 1RM
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row Calorie, 45 secs
15 Dumbbell Push Press, 50/35 lbs
10 Box Jump Overs, 24/20 in
Max Cals on the rower. None of the movements should take longer than :45-:50 so choose a DB load and a box height that lets you go unbroken for all 6 rounds. Switch up the weight in the middle of the workout if needed … if you are 3 rounds in and you’re breezing through the 15 DB push press, try a heavier weight!
Athletes may start at different stations if low on equipment
DUMBBELL PUSH PRESS
Sub any type of press
BOX JUMP OVER