Workout of the Day
5 rounds:
1 minute of weighted step ups (single dumbbell)
1 minute of devil presses (single dumbbell)
1 minute of calories
1 minute of rest

Pick a dumbbell that you’re willing to hang on to for both the weighted step ups and the devil presses. You can hold the dumbbell any way you’d like on the step ups, but the most efficient is probably to have it resting on one shoulder, lightly balanced by one hand. Both of the dumbbell movements are going to be quite challenging, so take a conservative approach to pacing this one.

standard: 35/20 lb DB, 20/12″ box
rx: 50/35 lb DB, 24/20″ box
sport: double dumbbell for both movements, 50/35 lb, 24/20″ box
metcon: 5×3:00 on, 1:00 off