30-24-18 reps of:
Box Step-ups, 24"/20"
Men use 50-pound dumbbells
Women use 50-pound dumbbells
15-12-9 reps of:
Shoulder Press, 115/75
5-4-3 reps of:
Rope Climb, 15 ft
*Start the clock & do 30 step-ups, 15 press, 5 rope climbs, then 24 step-ups, etc.
24:21 Rx
Men and women both supposed to use 50# dumbbells?