25ft of Each:
Walk on Toes
Walk on Heels
Feet Turned In
Feet Turned Out
Samson Stretch
High Knees
Butt Kickers
-into-
3 Rounds:
2 Devil's Press
5 Lunges (each leg)
Every 3:00 x 4 Rounds
400m Run
10-8-6-4-2 Devil's Press
30 Sit-ups
50' Dumbbell Front Rack Lunge
Dumbbells: (35s/20s) (50s/35s)
Time Cap: 20 Minutes
Category: Pacer
Devil's Press: 10 Reps should take under 2:00 to complete.
Sit-Ups: Should be completed under 90 seconds.
Walking Lunge: Completed with no more than 1 quick break.
Devils press is a slow movement, and it doesn't pay too much to try and speed it up. It's better to find a pace that you can maintain to keep from breaking.
The sit-ups will have a slight interference from the devils press, but we can use this low skill movement to push the pace.
The lunges transition back to the devils press. So a quick break here is OK if it means we can go quickly back into the devils press.
3 Sets:
8 Dumbbell Front Raise
8 Dumbbell Lateral Raise
8 Arnold Press