Warmup:

2X:

1:00 Echo Bike

L-arm DB farmer walk 50’

R-arm DB farmer walk 50’

5 DB deadlift per side

5 DB Hang Power Snatch per side

3 burpees

WOD:

27-21-18-15-12-9*:

Devil’s Press (50/35)

Echo Bike (Cal)

*100’ Dual DB Farmer Carry Lunge (50/35) after each round.

Video courtesy of Functional Bodybuilding and Chalk Fitness, respectively.

Would suggest breaking the higher-rep rounds of Devil’s Press early to manageable chunks and take very little rest before continuing with those reps.  On the Farmer lunges (they follow each time you finish on the Echo Bike), fight the urge to let your shoulders roll forward.  Keep the chest up and gaze straight ahead.

Scaling Options:

DB weight ->35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion Pose – 1 min per side

Couch Stretch – 1 Min per side