Friday 17.4.20

5 rounds

AMRAP 3

3 devil’s press

6 pull ups or bent-over row (3/arm)

9 air squats

Rest 1 minute between rounds

*start each round where you left off

**if you only have one dumbbell, perform 4 single arm devil’s press: 2 per arm, alternating arms

3 sets

A1. Seated strict press

As many reps as possible

*aim for 4-10, use weight and/or tempo as needed

Rest 10 seconds

A2. Dumbbell push press

As many reps as possible

*aim for 4-10, use weight and/or tempo as needed

Rest 10 seconds

A3. Push ups

As many reps as possible – maintain strict movement standard!

Rest 2 minutes between sets

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