Workout Video:
Warmup:
10/10 Wrist Rotations
20 Jumping Jacks
10 Pushups
20 Kang Squats
10 Diamond Pushups
20 Hollow Rocks
10/10 Elbow Rotations
Strength:
Death by Pushups
EMOM for as long as possible
2-4-6-8-10-12.... Pushups
Metcon:
AMRAP in 20min of:
30 Situps
15 Devil Press
30 Back extensions
Endurance:
For time:
10 single arm devil press
10 single arm devil press
20 Weighted Lunges
10 single arm devil press
20 Weighted Lunges
30 V-ups
10 single arm devil press
20 Weighted Lunges
30 V-ups
40 Weighted Squats
10 single arm devil press
20 Weighted Lunges
30 V-ups
40 Weighted Squats
50 Push-Ups
10 single arm devil press
20 Weighted Lunges
30 V-ups
40 Weighted Squats
50 Push-Ups
100 Double Unders