Warm-up
Strength:
Every 2min x 10min
Deadlift
6×65%, 4×70%, 2×75%, 2×80%, 1×85%
Conditioning:
You must perform 6 devil’s press with one arm, then use the same arm for all 12 of the overhead lunges. They are in place, not walking, but can be forward or reverse. Pick a dumbbell weight that allows you to complete the 6 + 12 unbroken with one arm. Then, take a quick break before switching arms. You should have at least 30sec to complete your air squats. Please do not drop or throw the dumbbells.
Against a 3min Clock:
6 Single Arm Devil’s Press L
12 Overhead Dumbbell Alternating Lunges L
6 Single Arm Devil’s Press R
12 Overhead Dumbbell Alternating Lunges R
Max Reps Air Squats in remaining time
Rest 90sec and repeat for a total of 3 sets. Rx 35/25 and Rx+ 50/35.
Finish:
2 sets for quality of: