9 minutes in each station - 4 minutes to transition to the next. You will do only one warm-up depending on what your start station is.
- Work your way up the ladder for the entire 9 minutes increasing your reps by 1 every round.
- Burpees to Target (B2T) means you will do your burpees under the pull-up bar. To ensure full extension, you will jump and touch the bar above your head (with your hand) during the extension portion of the burpee.
You are shooting to get 8 rounds done in less than 9 minutes. If if finish, your score will be your time. If you don't finish all 8 rounds, you score will be total rounds plus any additional reps.
- The video below shows a double dumbbell devils press. We will be using just one DB for this work-out. All the same mechanics still apply.