DANCE WITH THE DEVIL
- WARM UP
- WOD
-
Post-WOD
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)