AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
400m run

– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Goal & Intensity:
– Today’s aim is to build unilateral strength, conditioning, and control through a varied dumbbell triplet.
– Target 3–5 rounds within 15 minutes, aiming for one round every ~4 minutes.
– The suitcase carry should be upright with no more than 1–2 short breaks.
– Box jumps and DB push presses should be done in consistent sets of 1–2, with technique intact and total time under 90–120 seconds per movement.
– From earlier classes: unilateral work builds strong core control – avoid tipping or leaning toward the dumbbell side.
– Switch hands as needed during carries and presses to stay moving efficiently.
RPE: 7
Training Area: Unilateral strength and conditioning. This improves posture, core stability, and balance – important qualities for injury prevention and long-term performance.