Devin: UPPER (volume) — Primal Zen Movement

- Sled push: 2min, any variation
- Rowing machine: 2min, light pace
- Lu Raises (2.5lbs plates x 15)
- Bent-over shoulder extensions: 2.5lbs plates x 15
- Plank + downward dog: 5 reps of 5sec holds in both plank and DD
  *As in video, exaggerate opening of shoulders in DD (unlike video, you’ll need to bend your knees slightly to give slack to the hamstrings so that you can go deeper into the shoulder stretch
- NOTE: Rest 5min or until fully recovered before beginning each AMRAP pairing below
AMRAP: 7min
- PD: 100 x 3
- KPU x 5
- Keep track of # of sets completed to submit below
AMRAP: 7min
- Chest-supported DB rows: 35’s x 3
- Incline DB chest press: 35’s x 3
- Keep track of # of sets completed to submit below
AMRAP: 7min
- BB OHP (no back rest): 45 x 5
- DB pullovers: 20 x 5p (p = brief pause in stretch of each rep)
- Keep track of # of sets completed to submit below
AMRAP: 5min
*Set bench to 1 notch incline
- DB fly: 7.5’s x 1 slow rep (10sec down, 10sec stretch, 10sec up)
- Chest-supported reverse fly: 7.5’s x 10
- Keep track of # of sets completed to submit below
AMRAP: 7min
- Seated hammer curls: 20’s x 4
- DB skull crushers: 20’s x 4
- Keep track of # of sets completed to submit below
AMRAP: 4min
- Hang: 10sec
- Lu raise: 5’s x 10
- Passive hang: near max hold time
- Walk: 5min+

*Video Submissions:

PD + KPU rounds completed:

Row + chest press rounds completed:

OHP + pullover rounds completed:

Fly + reverse fly rounds completed:

Curl + extension rounds completed:

Hang + Lu Raise rounds completed:

Additional notes: