WOD:

7 Minute AMRAP
30 Back squats (165#/115#)
30/21 Calorie echo bike
Max rep single DB box step ups (50#/35#)(24″/20″)

-Rest 3:00

7 Minute AMRAP
30 Single DB box step ups (50#/35#)(24″/20″)
30/21 Calorie echo bike
Max rep back squats (165#/115#)

-Rest 3:00

7 Minute AMRAP
Max calorie echo bike
*Alternating EMOM starting at 1:00, perform 3 back squats or 6 single DB box step ups*

*No Barbell Variation*
Use any weighted object you might have for squats (DB, KB, sandbag, weighted pack, etc.)

*No Bike Variation*
Sub equal calories on any erg (row, ski), 400m run, or 2:00 on a bike trainer

*No Box Variation*
Use any sturdy object you can perform step ups on (bench, chair, stairs, etc.)

*No Dumbbell Variation*
Use any weighted object you have or perform bodyweight step ups instead

 

Weight vest. We know the feeling!