Workout of the Day
AMRAP in 20 minutes
15 sit ups
10 alternating devil press
5 push-ups

Grab a dumbbell and get ready for a fun twenty minutes:) The tricky part of this workout will be the devil press so make sure to practice a few of these before the workout starts. Getting the transitions down from rep to rep will pay off when it comes to this movement. As always make sure to keep your push ups as strict as possible and maintain full range of motion for every rep.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
This workout can be done with a dumbbell or kettlebell. The devil press is basically a burpee plus a dumbbell or kettlebell snatch for each rep. You can alternate arms for the snatch each rep. If you are working with a kettlebell don’t worry about keeping your hand on the kettlebell during the burpee portion of the devil press. Push-ups can be scaled to knee push-ups or with your hands on a box or bench. Your score will be total rounds plus any extra reps. See you on the leaderboard!