WARM UP – MOBILITY
Big dynamic upper body / shoulder / midline warm-up rotations + overhead stretches
Pull-up / HSPU prep: Partner up and alternate between a few sets of:
Scap pull-ups / beat swings / kipping pull-ups or ring rows
– Wall walks / Kick to HS + HS shrugs / Pike HSPUs
Review and warm-up dumbbell devil press and prepare for WOD.
WOD A
SHE’S THE DEVIL IN DISGUISE
With a partner of similar ability, complete AMRAP in 20 mins:
9 Chest to bar pull-ups
7 Handstand push-ups (kipping or strict)
5 Devil press (2 x 35/25)
Alternate complete rounds with your partner.
Scale C2B down to chin over bar pull-ups, jumping pull-ups, or ring rows
Scale HSPU to pike HSPU’s or push-ups
Feel free to bring the reps down to a more manageable rep scheme to keep intensity up (eg 7, 5, 3)
WOD B
In remaining class time complete:
1) 3 rounds of:
8-10 Seated double dumbbell Arnold press + AMRAP Alternating seated bicep curls
(no rest between movements, use the same DB’s)
rest 90s –
2) 3 rounds of:
15-20 Banded face pulls + 20+ Banded tricep press downs
rest 90s –
