How far can you go unbroken with the DB Push Press? Choose a weight that you know you can do 12-15 reps with, when fresh. The Box Jumps and Biking should stay at a consistent pace. Start fast on the bike if you’d like, but as you begin to fatigue, lay off the pedal a bit more, in order to move right into the Box Jumps. Hello legs!

WORKOUT with Equipment
AMRAP x 10 MINUTES
3-6-9-12
Box Jumps
DB or KB or Barbell Push Press
Cal Bike or row or run
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
(No Measure)

***HOME WORKOUT***
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS 8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
(No Measure)

For a cal/distance conversion you can use this chart!

NCFIT-StandardMonoComparisons