Devilish

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alternating Step-Ups

5/5 Zottman Curls

Immediately into…

2 Rounds

5 DB Suitcase Deadlifts

5 Push-Up to Down Dog

10 Alternating Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 20

1 DB Devils Press (50/35)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups

*P1 completes a full round. P2 rests. Once P1 completes a full round, P2 begins.

Strength

Post Workout Strength

3 Sets for Quality*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Fly

12 DB Front Raises

12/12 KB Side Bends

-Rest as Needed Between Sets-

*Keep weight Light.

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