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

STIMULUS
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

MODIFCATIONS
DUMBBELL PUSH PRESS
Reduce Weight
Reduce Reps
Sub any type of press

BOX JUMP OVER
Reduce Height
Reduce Reps
Step Overs
Step Ups