7 rounds for time of:

7 Push Press, 95/65 lbs

7 Burpee Over Bars

49 Double Unders

STIMULUS and GOALS The stimulus is moderate pacing throughout rounds. Athletes should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as rounds progress. One of those workouts where we try and keep a target pace per round. A great goal would be 1 round every 90 seconds – 2min.

4 rounds for quality of:

10 Ring Hamstring Curls

10 Dumbbell Box Step-ups

Hamstring Ring Curls

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

DB Box Step-Ups

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.