Pull-ups (3×6) should be strict and controlled, full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. DB bench press (3×10) should be smooth and stable, controlled descent, strong lockout, and no rushing reps. Focus on balanced upper-body strength without creating fatigue.
This ascending ladder will build quickly, so pacing is key. You should start conservative and find a steady rhythm early. Devils press are high demand, choose a weight that allows continuous movement with good hinge mechanics and no excessive back strain. Box jump overs should be smooth and safe, step down if needed to stay consistent. As reps increase, encourage breaking early and managing breathing. The goal is steady progression and consistent movement, not sprinting the first few rounds and slowing down.
STRENGTH:
A1. DB Bench Press 3 ×10
A2. Pull-Ups 3×6
WORKOUT:
10:00 Amrap
3-6-9-12. . .
Devils Press
Box Jump Overs
RECOVERY:
Single-Leg Forward Fold
Upper Trap Stretch