Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
* Have athletes focus on transitioning between partners and following into the next station.
Workout – Metcon (Time)
Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
TARGET SCORE
Target time: 24-26. minutes
Time cap: 30 minutes
Individual Option
100 Wallballs (20/14)
75/60 Cal Row
50 Box Jumps (24/20)
25 Devil’s Press (35’s/25’s)
Accessory – Warm-up (No Measure)
4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows
-into-
3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls