WOD:

#plus one

With partner, you go, I go. Partner A completes entire round, Then Partner B…

AMRAP 30

2 Devil Press (35/25lbs) Rx+50/35lbs *Scale to Plate Ground to Overhead

4 Alternating DB Front Rack Lunges *Scale to Plate Across Chest Lunge

6 DB Deadlifts *Scale to 6 Plate Good Mornings

8/6 Cal Bike

How many rounds can you and your plus one get?

MAYHEM BODYBUILDING: Do SOME, ALL or NONE.

Barbell Strict Press
5 sets: 12 Reps; increasing across sets

Kipping Handstand Pushups
5 sets: 8 – 12 reps; controlled quality reps

Seated Arnold Press
4 sets: 10 reps; moderate loading

Bent Over Lateral Raises
4 sets: 12-15 reps

GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB

Rear foot elevated DB Split Lunge
4 sets: 10 reps (each side)

Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)

Core Work:
5 rounds
20 Abmat Situps
5-10 ab wheel rollouts
30 flutter kicks (each leg)
20 Russian Twists w/ wallball (20/14)
60 sec plank
-Rest 1:00 b/t rounds-