July 3, 2020

Posted By: Christi

Chipper
For Time:
40/35 Calories Row
20 Dball Squat Clean (70/50)
20 Box Step Over w/ Dball (24/20)
30 Strict HSPU
20 Box Step Over w/ Dball (24/20)
20 Dball Squat Clean (70/50)
40/35 Calories Row
Time Cap: 20 min

Love the looks of this one! Swap out a bike for the row if needed or even a 600 meter run or so. Don’t worry if you don’t have a Dball to work with. You can do a double KB squat clean, use Dumbbells, or even a sandbag. If you can stick with something a little less traditional that would be ideal. Same goes with the step over. The HSPU are a bit higher volume and ideally you stick with a strict variation. If you can’t do that HSPU try going with the “Z” Press. Have some fun with this one, get creative and see how far you can make it in the time cap!

Optional Accessory:
Sled Drag w/ Sandbag Bearhug Carry
5 x 100′

Love these sled drag variations. It may take some experimenting to find what works best and is challenging but not something that you are over doing it with. Treat this just like you would any other heavy day. Make your sets challenging and tough but not to failure.