12.14.2022

Warm Up
3:00 cardio
10 each side wall supported deadbugs
20 seconds handstand hold on wall
then
2 sets
10 DB high pulls (5/side)
10 dual DB swings
5 donkey kicks on the wall  https://youtu.be/xHGMuzvRuzw
 
mobility for shoulders
A.  DB or PVC Cuban Press x 5 reps
B.  banded face pulls x 20 reps
C. Y-T-W prone x 6 reps each







WOD
"Devil's Cake Walk"
21:00 EMOM
min 1- 12/10 cals row
min 2- 4 DB devil's press 50/35  35/20
min 3- 13/10 cals bike or 11/8 cals
min 4- 3 wall walks

then at 21:00

2 rounds for time
12/10 cals row
4 DB devil's press
13/10 cals bike
3 wall walks