A. GENERAL (4:00)"Bring Sally Up"Movements you can use for this song:- Air Squats- HR Push ups- Plank (down = elbows, up = hands)B. SPECIFIC (10:00)Machine- 3 x 15/12 Cals, increasing intensity----Devil Press9 Burpees / Down & up5 Devil press 1 DB Right5 Devil press 1 DB left
EMOM 301- 18/15 Cal Row / Bike /13-16 Ski2- 9 Devil Press @ 50/35 lbs x 23- Active Rest*
* Active rest can be easy shuttle jogging, walking, machine, air squats, single under. Just keep moving
Score: CheckmarkTC: 30 minutesKG: 22.5/15
Scaling OptionsBeginner1- 40 sec Cal Row / Bike / Ski2- 40 sec Plate Devil Press @ 15/10 lbs3- Active Rest
Intermediate1- 15/12 Cal Row / Bike / Ski2- 9 Devil Press @ 35/20 lbs x 23- Active Rest
Amrap 30
In Pairs
10 Synchro Devil Press @ 50/35lbs x 1Run 200m as a pair
Switch DB every 5 reps
Score: Rounds & RepsTC: 30 minutesKG: 22.5/15
Scaling OptionsBeginner6 Synchro Plate Devil Press @ 15/10 lbsRun/Walk 100m as a pair
Intermediate10 Synchro Devil Press @ 35/20 lbs x 1Run 200m as a pair
Tabata Hollow Body Hold
8 sets
20 seconds on, 10 seconds off (4:00)