Heavy Steppin’

Warm-up

• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• 10 Monster Toe Touches
• 30 Trunk Rotations
• 10 Back Squats (45#)
• 5 Back Squats (65#)

Legs

3 Sets

• 10 Back Squats (85#)
• 20 Plyo Lunges
• 70 Jump Rope

3 Sets

• 12 DB Walking Lunges (45#)
• 20 Lateral Hops (3″)
• 250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

• 20 Double DB Box Step-ups (30#)
• 3 Sets
  • 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.