42-30-18 reps for time of:
Row calories
Dumbbell box step-ups
♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box
Post time to comments.
Scaling:
Reduce the load and height of the box in order to keep this one under 12 minutes. Intermediate athletes can do this workout as prescribed.
Beginner Option / 30-18-12 reps for time of:
Row calories
Dumbbell box step-ups
♀ 2 10-lb DBs, 12-in box
♂ 2 55-lb DBs, 12-in box