April 17 2020

Strength and Conditioning:

As Many Rounds As Possible in 18 Minutes of:

20 Dumbell Box Step Ups 

20 Dumbell Push Press (10 each side)

20 Dumbell Reverse Lunges 

10 Dumbell Power Cleans 

*50/35

For the Box Step Ups and Push Press you are only using 1 single dumbell.  On the step ups you can hold it wherever you find most comfortable.  On the push press you will do 10 reps on one side and then 10 on the other.  For the Lunges and Power Cleans you will use a dumbell in each hand holding them in the front rack position for the lunges and returning to the floor for each rep of the power cleans.  

At Home Version:

As Many Rounds As Possible in 18 Minutes of:

20 Backpack step ups
10 Pike Handstand Pushups
20 Backpack reverse Lunges
10 Broad Jumps

Wearing a backpack loaded with roughly 50 lbs for men and 35 lbs for women progress through all the movements wearing the backpack for the entire workout.