DANCE WITH THE DEVIL

ROW

  • 1:00 Row Light Intensity
  • 0:45 Row Moderate Intensity
  • 0:30 Row Workout Intensity

 

MOBILITY

  • 0:30 Standing Straddle Stretch

PART 1:
On the 1:30 for 5 Rounds

  • Max Unbroken Strict Handstand Push Ups

    *Score = Total Reps

PART 2:
15-12-9-6:

  • Devil's Press (22.5/15)
  • Calorie Row
    *Women Row Same Calories

    Directly Into...

    6-9-12-15:
  • Dumbbell-Facing Burpees
  • Calorie Row
    *Women Row Same Calories



    *Score = Time it takes to complete the workout.

COOLDOWN 

MOBILITY

  • 1:00 Forward Fold

ACCESSORY

AMRAP20:

  • Bike Meters (or Ergo)
    Starting on the 0:00 then on the 4:00. . .
  • 20 Alternating Bodyweight Reverse Lunges
  • 10 Pausing Banded Clam Shells (each side 0:03 pause)
    OR 10 Pausing Single Leg Hip Bridges (0:03 pause at the top)