MONDAY 7.9.18

For Time

30 DB Burpee Step Ups
Run 400 Meters
20 DB Burpee Step Ups
Run 400 Meters
10 DB Burpee Step Ups
Run 400 Meters

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

No RX + - just go for it!

Score: Total Time

PROGRAM C

For Time

30 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
20 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women
10 DB Burpee Step Ups
Row 500 Meters
OR
Bike 30 Cal - Men / 20 Cal Women

RX Men: 40# DBs - 24"ish box
RX Women: 25# DBs - 20" ish box

The DB burpee step up goes as follows-

Push up on DBs, jump or step in, stand up holding DBs,  step up holding DBs, step down holding DBs.  That's 1 rep.

Alternate which leg is stepping up each time - or at least attempt to do same number on both legs for each set.

Choose a weight and a height for the step up that allows you to move pretty consistently and isn't sketchy feeling at all for you.  If you need to you can do these weightless as burpee box step ups.

Other sub ideas - Plate burpee step up, KB burpee step up. You could also sub a sandbag if you have one or just wear a weight vest!  See demo video for these ideas.

For the run, the distance should take roughly 90 seconds to just over 2 min when you are fresh and running at a moderate/somewhat difficult pace.

If you absolutely cannot run for weather or space reasons - you may sub 90 seconds of mtn climbers.  Don't sub double unders for this one because tomorrow's workout has a bunch of them already (unless tomorrow is a rest day - then go for it!)