METCON THIRTEEN

6 strict shoulder press

8 single arm devil press (right arm)

10 sit ups

6 press ups

8 single arm devil press (left arm)

10 toes to dumbbell

x 5

Kit needed:

Dumbbells

Standards:

This should be a weight that challenges the shoulder press, bout 6-12kg

Perform all the exercises on the list in order, and repeat fo 5 rounds.

Single arm devil press is like a burpee holding onto one dumbbell, then standing and snatching the dumbbell overhead.

Toes to dumbbell are done lying down, gripping the dumbbells above your head with arms fully outstretched and then with straight legs you tap your toes to the dumbbell, then down to the floor.

Tips:

These are small reps so you can really blast through them! Push the speed but keep your form tidy!

Scales:

Devil press can be substituted for regular burpees

Toes to dumbbell can be substituted for leg raises with straight or tucked legs.

Rounds can be reduced!