Conditioning
Teams of 3, AMRAP 30
Calories +
20 devil press
20 front rack reverse lunges
20 toe to bar
40 devil press
40 front rack reverse lunges
40 toe to bar
60,60,60…
*one person on machine with other two on the ascending ladder
Notes
Today’s team workout is an AMRAP of calories and an ascending ladder of devil press, front rack reverse lunges, and toe to bar. You will have two scores: calories and reps completed on the ascending ladder. One person will be accumulating calories while the other two will be working through the ascending ladder, opwaat style. You may switch on the machine whenever you want.
The devil press will be performed with two dumbbells. Choose a light-moderate weight that allows you to switch with your partner every few reps. It is suggested you keep these sets small.
You will use the same weight for the front rack reverse lunges as you did for the devil press. Consider switching about every 8-10 reps with your partner.
Keep the sets of toe to bar small before switching with your partner. You may substitute hanging knee raises, leg raises, or sit ups if you are unable to hang from the pull up bar.