3940 Saturday 11/30/2024

A
3 rounds
10 box step ups
8 cal row
10 burpees
8 cal row
10 double dumbbell deadlift
8 cal row

B
With a partner
“The Upside Down”
100/80 cal row
100 Box Jump overs 24”/20”
80/60 cal row
80 Burpee Box Jump Overs 24”/20”
60/40 cal row
60 Double Dumbbell Box Step Overs 20” (2x50/2x35)
40/20 cal row
40 Burpee Dumbbell Deadlift Box Step Over 20” (2x50/2x35)
20/10 cal row
20 Devils Press Box Step Over 20” (2x50/2x35)
Time cap: 50

Flow: Shared burden for all movements. For burpee deadlift box step overs, perform a burpee deadlift into weighted box step over. For devils press box step over, perform a double dumbbell devils press into a box step over. Dumbbells can remain on shoulder or in farmers carry position for the step over.

Disclaimer: We are purposely not doing a strength today. The workout is a long, mentally challenging chipper. Put your head down and grind your way through it with enough left in the tank to kick on the back half of the workout.