4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Weighted Step Ups
20 Devil Press

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men and Women: Go Faster!  Ha ha.

Score: Total Time INCLUDING REST!!

Goal:  4-5 Minutes or less Per Round

PROGRAM B

4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Weighted Step Ups
20 Plate Burpees

Rest 2 Min Between Rounds

RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)

RX + Men and Women: Go Faster!  Ha ha.

Score: Total Time INCLUDING REST!!

Goal:  4 Minutes or less Per Round

PROGRAM C

4 Rounds

Each Round is to Be Performed as Fast as Possible

20 Sandbag Step Ups
20  Burpee Bag Over Shoulder

Rest 2 Min Between Rounds

No RX or RX + since the bags are all weighted differently.  If you need to lower the reps on the Burpee Bag Overs - do that!

Score: Total Time INCLUDING REST!!

Goal:  5 Minutes or less Per Round (not including rest)

NOTES:

No RX + - because we just don't feel it's necessary.  You are big boys and girls - if you really want to go heavier that's up to you.

Go faster.  Not heavier.  If the first round takes you longer than 4:30.  Go lighter.  If you don't have the option to go lighter because you only have one set of dumbbells - cut the reps to 16-16.

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!