200M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

Grab light Dumbbells

10 DB deadlifts

5 Push Ups on top of DBs

5 Cobra to Hip snaps on DBs

3 Devil’s Press

Toe2Bar warmup: On rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar


24 Min AMRAP:

200M Run

5 Devil’s Press (50/35)

10 Bodyweight Lunges

15 Toe2Bar

30 Sec Rest

While today brings back one of our favorite movements, the Devil’s Press, I think the LIMFAC on today will be your Toes2Bar.  For that, I give you two words to remember. “Manageable Chunks”.  IF your grip starts to give out, drop off the bar, and shake out the arms, then jump back up.  Hitting failure in T2Bs will make recovery take longer.  Jump off before you get that point to give a quick recovery.


Scaling Options:

Run -> 250M Row -> 1 Min Cardio

DB weight -> 35/25 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups


Cool Down:

Scorpion Hold – 1 Min per side


Couch Stretch – 2 Min per side

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