Friday, June 12, 2020

Warm Up

3 Rounds: 30 seconds of air squats

30 seconds of high knees

30 seconds of butt kicks

30 seconds of mt. climbers

Then: 1 min left side plank

1 min right side plank 5 Inchworms with push up

Metcon

For Total Time:

Goal for this workout is to complete 100 Alt Dumbbell Devil's Press (50/35) within the 3 AMRAPS combined

AMRAP 2 minutes

35 Double Unders or 50 Single Unders

5 Lateral Burpees Over Dumbell

Max Reps Alt Single Arm Devil Press

2 minute Rest

AMRAP 2 minutes

35 Double Unders or 50 Single Unders

5 Lateral Burpees Over Dumbell

Max Reps Alt Single Arm Devil Press

2 minute Rest

AMRAP 2 minutes

35 Double Unders or 50 Single Unders

5 Lateral Burpees Over Dumbell

Max Reps Alt Single Arm Devil Press

2 minute Rest

AMRAP 3 minutes

35 Double Unders or 50 Single Unders

5 Lateral Burpees Over Dumbell

Max Reps Alt Single Arm Devil Press

This workout consists of 4 short and fast intervals

· The first three intervals last for 2 minutes, with the final lasting 3 minutes

· There is 2 minutes of rest between intervals

· After completing the double unders and lateral dumbbell burpees, you'll complete as many Devil's Press as you can with the remaining time

· Your workout will continue until you have finished 50 total Devil's Press

· Record the total time (including rest) it takes to complete the 100 reps

· If you do not finish the Devil's Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

Accessory

1 Round, Not for Time: 50 V-Ups 1:30 Hollow Hold 50 V-Ups

Stretch Sesh!

3 Rounds of

1 minute Back/Butterfly Stretch

1 minute Break dancer per side

1 minute Pancake