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