WarmUp / Mobility
3 Rounds for Quality
20m Forward bear crawl 5 Burpees 20 Double Unders / Double Under Attempts 10 Prisoner Kang Squats 20m Duck Walks 100m Run
Take 10 Minutes to practise the movements and get adjusted to your selected weight.
Devils Press suggestion 22,5/15kg.
Hardcore guys and gals take 2 DB/KB / Whatever.
Have fun 😉 Workout
"Death by the Devil" Buy in:
5x E4MOM 20 X 10m Shuttle Sprint 100 DU / 100 Single unders *90 sec time cap on DU Attempts Rest 4 Min then: Death by - EMOM Until Failure
1 Devils Press (add 1 Devils Press to each Round) 10 Air Squats Road Runner Interval Training
6x 5 Minutes Run @80 % Speed 2 Minutes Rest between rounds
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold