7 ROUNDS FOR TIME
7 Burpee Step Ups
7 Goblet Squats
7 Push Press
7 Goblet Squats
7 Push Press
Score: Total Time
For the Burpee Step Ups - jump or step your feet back, perform a push up and then jump or step back to standing and then step up to a box/step/bench. Ensure your chest and thighs hit the floor on each rep and your foot is fully on the box/step and fully extend through your hips at the top of each step up rep.
For the Goblet Squat hold the weight at your chest. Feet shoulder width apart with the heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through your heels to stand!
Push Press Double bells or BB. You will dip down keeping your chest up and weight in your heels. You will use the power from your legs to help you drive the weight up over your head. Lock your elbows completely and keep your belly tight. Reset between each rep.
ENJOY!
12:48
Push press 2 × 10kg bells
9.45 BB front squats/press