4 rounds of:
6 Seated press (DB, KB)
12 Weighted box step/ box jump*
(Steps: DB, KB, sandbag. Jumps: Vest, sandbag, mace.)
*Step vs. Jump is determined first by skill level and second by training path this week.
Start heavy and stay heavy on both motions for as long as mechanics and posture hold up.
When posture changes and/ or stability is compromised, scale weight immediately.