We are getting some good activity on our special for next month. Remember, if you refer an athlete that stays 2 months after the second month we will comp one month for you! Be sure that athletes references you when they reach out, this is no retroactive referrals they need to put your name on the application. It is a great way to build our community with like minded people while saving you a little cash. This one is going to feel like it sounds. Pace the Devils Press. On the EMOM, half start with HSPU the other half MU or Pull-ups. Only use your bar, set up as many HSPU stations as needed. Walk Around the rig to get back to your spot and be aware of others.

A) 2 Rounds

1 Min light KB Swing with 2 sec pause on top

1 min 30 sec Locked arm Plank Hold/30 sec Supinated bar hang

1 Min 30 sec Bent over KB Row Right/30 sec Left

B) 10 Min EMOM

1st-20 Sec Handstand Push Up 0r seated PRess

2nd-20 Sec Bar Muscle Up or Pull-ups or ring rows

C) “The Sucker Punch”

4 Rounds

1 Min Devils Press 45/30

1 Min Row for Cal

1 Min Shoulder to Overhead 95/65

1 Min Air Squats

1 Min Rest