For time:

27/22 Row Calories

27 Devil Press, 35/20 lbs

21/16 Row Calories

21 Devil Press, 35/20 lbs

15/12 Row Calories

15 Devil Press, 35/20 lbs

9/8 Row Calories

9 Devil Press, 35/20 lbs

Stimulus is moderate pacing across the metcon. This workout will be particularly grip intensive, so athletes should be mindful of keeping a relaxed grip during the row portion. Encouraging athletes to pace both the row and devil’s press directly off their breathing will keep them moving consistently from start to end.

This is going to be a grind.The first 2 rounds of devils press (27-21) will feel like an eternity. Hang on and pick up the pace when you see the light at the end of the tunnel.

Ring Hamstring Curls 4×10

* Rest 1:30 between sets.

Weighted Hip Thrust 10-10-10-10

Use the heaviest weight you can for each set.

* Rest 2 mins between sets.