Updated: Jun 8, 2020
18 Box Jumps
18 Box Jumps/Step Ups
At 3...2...1...Go! You will perform 6 Devils Presses, 12 Hand Release Push-Ups, and 18 Box Jumps. that's one round. You will keep doing as many rounds as you can until the 15 minutes is up. Your score is how many Rounds and Reps you complete in the 15 minutes.
The intended stimulus for this workout is a moderate pace where you're going to have to plan to take some breaks. All of these movements are longer, more time consuming movements so you should be able to knock out big chunks without taking too many long breaks. The weight for this should be moderate to heavy.
This is a huge movement. the weights are coming from the ground all the way over head. Make sure you watch the video posted above and stay technically sound.
We are big fans of the HRPU here at RF because it takes out a lot of the chances to cheat the movements. if you find the HR part too difficult it's ok to scale to traditional Push-Ups. just make sure you're keeping your body straight and taking your chest all the way to the ground.
There are a lot of these per round so don't take off too fast and have to stop a lot. Find a slower smoother pace that you can keep moving for longer bigger chunks.
Again, we're here to help with any questions you have. Thanks for partying with us. We love every one of you beautiful little butterflies. Now fly dammit!
Have fun. Stay safe.
Let's get it!!!