21-11
Warm Up/Mobility
Warm-up
3 Rounds
20 Jumping Jacks
10 Up Downs
10 Box Step Up
20 Jumping Jacks
10 Up Downs
10 Box Step Up
into…
3 Rounds
10 Alt Elbow Punches
10 BB Press
10 Tall Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20*
21 DB Box Step Up (50/35 | 24/20)
21 Push Press (115/75)
*Every 3:00 including 0:00 perform 21 Sit ups)
21 DB Box Step Up (50/35 | 24/20)
21 Push Press (115/75)
*Every 3:00 including 0:00 perform 21 Sit ups)
Finisher
Metcon
EMOM 10
Min 1 – 10 DB Arnold Press
Min 2 – 20 DB Hammer Curls
Min 1 – 10 DB Arnold Press
Min 2 – 20 DB Hammer Curls