Warmup:

10 Box Step Ups

10 In-place lunges

10 Push Up to Down Dog

5 1-arm DB hang clean a side

50’ l-arm DB OH walk

50’ r-arm DB OH walk

WOD:

AMRAP 20:

50 Single-Arm DB Step Up (20″ box)

50 Single-Arm DB Front Rack Walking Lunges

100′ Single-Arm DB OH Carry

DB weight – 35/25

Switch arms as needed

Videos courtesy of OPEX Fitness and Functional Bodybuilding, respectively.

While this is an AMRAP, the reps per movement are high, so would suggest swapping arms every 10 reps or so.

Scaling Options:

Box height -> 16 -> as needed

DB weight -> 25/20 -> as needed (ELITE: 50/35)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side