Skill
4 rounds of 1 minute on 30s off
Wall Walk or Plank hold

You’ll have a choice for skill work today of either wall walks or plank holds. If you choose the plank hold your goal will be to stay in a quality plank position for a full minute with thirty seconds rest between each. If you choose the wall walks you’ll complete as many reps of possible during the working minutes. Whatever skill you go for make sure you focus on quality or quantity and take extra rest anytime you need it.

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 box jumps then
max reps of alternating devil press

You’ll need a box and a dumbbell today for this interval style workout. Each round will last 90 seconds and will start with fifteen box jumps. After the box jumps you’ll move to the dumbbell for as many reps as possible of alternating devil press. Choose a dumbbell weight that you are familiar with so that you can move through the devil press reps at a good pace. Your score at the end of 10 rounds will be total devil press reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″