I'm going to admit it. This workout crushed me. I have been testing some new workouts and thought it would be fun to release this bonus workout this week if anyone wants to try it. You will soon learn why it is called the devils press. 

EMOM Workout:

Equipment Needed: Dumbbells, Jump Rope, Rower 

Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.

Lift:  Weighted Pullups 4 sets of 8

EMOM Structure: Perform the prescribed exercises at the start of every minute for 4 rounds.

1. Minute 1: Bicep Curls x 10 reps
2. Minute 2: Hanging Knee raises x 15
3. Minute 3: Barbell curls x 10 
4. Minute 4: Devils press x 8 (This is where it starts to hurt) 
5. Minute 5: Double unders x 20 (If you mess up start over) 
6. Minute 6: 20 sec sprint row 

Repeat this circuit until the end of 4 rounds.

Let me know how you like this one. I am still sweating writing this workout.