Warm Up
9:00 EMOM
min 1- row for calories for the full minute
min 2- 30 seconds yoga push ups
min 3- 30 seconds straight leg hip bridge https://youtu.be/nFJnYcixGVo




Strength
Deadlifts
10:00 EMOM
mins 0-4 2 reps@ 75%
mins 5-10 1 rep @80%

super set
3 rounds
A. single leg glute bridges x 10/leg- bodyweight
B. curtsy squats x 8/leg- add load



WOD
"Devilish"
AMRAP 14
10 Dumbbell Box Step-ups
14 Single Arm Devil's Press
15 Dumbbell Box Step-ups
14 Single Arm Devil's Press
20 Dumbbell Box Step-ups
14 Single Arm Devil's Press
25 Dumbbell Box Step-ups
14 Single Arm Devil's Press
30 Dumbbell Box Step-ups
14 Single Arm Devil's Press
...
Add 5 Dumbbell Box Step-ups Each Round
Weights: 50/35 40/30 35/25