Work

1) Strict Press
6 x 3 @ 75% - 1 x 3+ @ 75%

2) “Turbo Time”
4 Minute AMRAP, 4 Minute Rest, 3 Rounds:
DB @ 50/35, Box @ 24/20

20 Double DB Box Step Overs
20 Toes-To-Bar
Max Calorie Echo Bike

10 Double DB Box Step Overs
10 Toes-To-Bar
Max Calorie Echo Bike

15 Double DB Box Step Overs
15 Toes-To-Bar
Max Calorie Echo Bike

Details

1) Rest 1-2 minutes between sets. Focus on flat feet and bracing core before pressing to prevent arching of the lower back.

2) [Round 1] Athletes should be able to complete 20 Box Step Overs and 20 Toes to Bar in under 2:30, leaving at least 1:30 for athletes to Bike. [Round 2] Athletes should be able to complete 15 Box Step Overs and 15 Toes to Bar in under 2:00 leaving at least 2:00 for athletes to Bike. [Round 3] Athletes should be able to complete 10 Box Step Overs and 10 Toes to Bar in under 1:30 leaving at least 2:30 for athletes to Bike.