Warm Up:
1 set:
:30 jumping jacks
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
1 set
:30 up-downs
10 alternating scorpion stretches
10 single-leg toe touches/leg
10 air squats
1 set
:30 burpees
10 alternating Samson stretches
10 unweighted good mornings
20 mountain climbers
Skill Work:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
WOD:
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)
Intermediate:
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)
Beginner:
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)
Home Workout:
EMOM 12:
Odd min | 2 Turkish get-ups/arm
Even min | Max-reps devils presses (20/35 lb)
– Use one dumbbell for the Turkish get-ups.
– Use two dumbbells for the devils presses.
Movement scaling options:
Legless rope climb: Use legs, pull-to-stands
DB devil’s press: Load, burpee + single-DB swing, dumbbell swing, dumbbell deadlift
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch