Complete as many rounds as possible in 15 mins of:
Dumbbell Suitcase Carry, 50/35 lbs, 100 m
20 Box Jumps, 24/20 in
20 Single Arm Dumbbell Push Press, 50/35 lbs
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Intended Stimulus
3+ rounds.
– Suitcase carries in 1:30 or less.
– Box jumps in 2:00 or less.
– Dumbbell push presses in 1:30 or less and 1-2 sets.
Movement Substitutions
Dumbbell suitcase carry // Load, distance
Box jumps // Reps, height, step-ups
Single-arm dumbbell push presses// Load, reps, one arm only, push-ups, plank holds
Single Arm Dumbbell Suitcase Deadlift 10-10
Use the heaviest weight you can for each set.
Rest 1 min between sets.
5 reps/arm
– Focus on NOT leaning to the side of the DB and instead, keeping your midline tight and straight.
– Only 1 head of the DB will touch the ground.
Stretching & Campfire
1 set:
1:00 reach, roll, and lifts
1:00 double-forearm stretch
“The only bad workout is the one that didn’t happen.”
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