15 Box Jumps (24/20 in.)
12 Push-ups + DB Row (45/25 lb.)
AMRAP 10 min.
Box Jump Overs
AMRAP 5 min.
Rest 2 min.
We’re starting off the week with some heavy breathing and a good shoulder pump. Jumps will tax the heart rate and the Push-ups and DB Rows will focus on shoulder endurance over a long effort that will round out to a bit over 20 min. The first portion of the workout is time priority: they will have to pace themselves for a continuous 15 min. of work. The second portion is task priority: they will have to sprint to the finish.
The first two AMRAPs are designed to be performed at a steady state. The 10-min. AMRAP features movements that won’t necessarily interfere with one another, so you should be able to stay moving freely between the box and DB. In the second AMRAP, the goal is non-stop movement. Make your goal to only rest on the top of the box, not the ground.
The third portion after the break is where we want you to sprint to the finish. This should be fast-moving. Since you will have completed 15 min. of work prior that will have taxed the same areas (as they are the same movements), it will make it quite a bit more challenging! We’ve got two days of strength and skill work after this, so go nuts!