BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

You may also want to add in the Overhead Warm up or one of the Bodyweight Warm Ups from Members Only as well!

See Members Only for those demo videos!

Metcon (Time)

10 Rounds
6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Jump Overs or Step Up and Overs

Idea Weight for Men: 25-35#
Idea Weight for Women: 10-20#

Score: Total Time to Complete

Goal: 12 Min or Less

Time Cap: 15 Min

Today, we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 6" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - you may just jump OVER your dumbbell!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Choose a weight that you don't really have to break any of the sets of 6!