Warmup:

200M MB run

10 Box step ups

10 MB squats

8 lateral Box step overs

6 MB Push Press

5 Wall Ball Shots

6 Box Step Overs

WOD:

30 Min AMRAP:

5 Wall Balls (20/14)

7 Dual DB Push Press (35/25)

14 Single DB Box Step Overs (35/25)

Video courtesy of Mayhem Athlete.

Starting the week off with a bit of a grinder. Don’t be fooled into going super-fast in the first couple minutes of this one.  Your goal is to keep moving steadily throughout the whole 30 minutes.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch – 2 Min