5 Deadlifts, 65% 1RM
Every 2 mins for 10 mins
2 rounds, each round for time, of:
12 Devil Press, 50/35 lbs
50 Double Unders
8 Devil Press, 50/35 lbs
50 Double Unders
4 Devil Press, 50/35 lbs
50 Double Unders
* Rest 2 mins between each round.
Stimulus is moderate pacing across both sets with similar times for both. Shoulder fatigue from the devil’s press can begin to affect the athlete’s ability to complete large sets of double unders, so they should focus on a strong hip drive on the devil’s press to save shoulders for the jump rope.
Harder than it looks, take the first go around a little conservatively and see if you can pick up the pace on set 2.
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