4 Rounds for time:

  • 15 DB crush press
  • 5 Knee to elbow plank walkout
  • 15 DB clean & press

Use the push-up warm up to prep for this one.

Dumbbell Crush Press
For the dumbbell crush presses, glue the DBs together when at chest level and keep them that way all the way through the movement. Lock your elbows out at the top when you press the DBs up, and bring your arms all the way back to the floor so that your elbows touch the ground before going into your next rep.


Knee to Elbow Plank Walkout
Extend out to a full plank and keep your shoulders directly above your wrists before bringing your knee to elbow on the same side of the body. Be sure to stand all the way back up before going into your next rep.


Dumbbell Clean & Press
Start with the DBs hanging by your sides. Start the movement by dipping at the knees then jumping (don’t leave the ground) and driving the ground away to get them up to the rack position at your shoulders. Finish by dipping at the knees again and punching the DBs overhead.


Ideal weight DB: 20#
Scaled weight DB: 15#

Jasmine Cabrera

Health By Jasmine, Virginia