Move

2) 15 Min. AMRAP

1-2-3-4…
DB Reverse Lunges
Box Step Overs

Train

1) On the 3:00 x 4 (building)
3 Front Squats

2) Ripple Effect

1-2-3-4-5-6-7-8-9-10 (Time Cap 18 Min.)
Double Dumbbell Box Step Overs (70/50)
10 Box Jump Overs (24”/20”)

Stimulus

1) No pause or tempo for these sets again. Build over your 4 sets, aiming to start at roughly 70%. Maintain tension and form, only building with good form.

2) These step overs use a heavy dumbbell. Pick a weight that will be challenging but able to do at least 6 reps per minute. You do not need to lock out hips at the top of the box, just step over. You also do not need to lock out at the top of the box jumps.

Extra Credit

For Time:
10 Wall Walks
100’ Farmer’s Carry (70/50)
20 Strict Handstand Push Ups
200’ Farmer’s Carry
30 Handstand Push Ups
300’ Farmer’s Carry