September 26, 2022

Posted By: Christi

Every 1 min for 15 mins, alternating between:
Min 1: Run, 200 m
Min 2: 10 Devil Press, 50/35 lbs
Min 3: Rest 1 min

Spicy EMOM that has you working back and forth for 15-minutes with a rest after each round. The 200-meter run will have to be done at a hard pace in order to finish inside of the minute. We recommend working no longer than :50seconds so you have at least :10seconds of rest and transition into the next minute. The devils press will be done with a heavier to moderate load. This will be a push in order to finish all 10 inside of the minute. Reduce the weight to finish all 10 reps. On minute 3 you will rest focusing on recovery so you can push hard with each round.

Shoulder Maintenance
2-3 rounds for quality of:
Bar Hang, 30 secs
20 Plank Shoulder Taps
10 Scap Push-ups

Post Work 1x:
1-2min Standing Hamstring Stretch
10 Cat Cow (slow)