Workout of the Day
AMRAP in 20 minutes
500M row or 1K bike
20 alternating one arm devil press

Choose a rower or a bike today and one dumbbell. You’ll start each round with either 500 meters on the rower or 1k on the bike. Settle into a fairly comfortable pace here since you will no doubt be returning to your machine multiple times. After your row or bike distance you’ll hop off for twenty devil presses AKA burpees in disguise 😉 Make sure to give a few of these a try before the workout starts so that you can practice a smooth transition from rep to rep. Do your best to stay as consistent as possible for the full twenty minutes! You got this!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb