METCON TWENTY-FOUR

10 Dumbbell box step-overs

15 box jump-overs

20 Dumbbell thrusters

x 3 - 5

Kit needed:

Dumbbells

Plyo box/step

Standards:

Perform the 10-15-20 and repeat three times through (five for a tougher challenge), using a weight that is manageable to get the thrusters done in 1-2 blocks of unbroken reps.

Tips:

This is VERY leggy and it’s going to burn but boy is it a fun one!

Use the step-overs to catch your breath back and push for quick box jumps and unbroken thrusters.

Scales:

The height of the box and the weight of the dumbbells are the only scales needed for this workout