11.9

A1. Single arm DB push jerk x 3/side w/ 2-3 sec. lower x 4 sets
A2. Unilateral KB box step up x 5/side x 4 sets (one held @ chest and one by side)
A3. Trap 3 raise x 8/side x 4 sets
+
From 0:00-1:00 Double-unders
From 1:00-2:00, 50/35-lb. dumbbell push jerks
From 2:00-3:00, Calories on AB
From 3:00-4:00, 50/35-lb. dumbbell Power cleans
~rest 2 minutes
X3 rounds
~rest 2 minutes
Max Calories on aB in 1 minute




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