2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Build to workout weight for DB Devils presses
* Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
+
@ workout weight
10/7 (cal) Air bike
4 DB Devils presses
30 Double-unders
100m Run
12 Wall balls
6 Toes-to-bars