Devil Press

Exercise description:
- Set Up: Start standing with two dumbbells on the ground in front of you, shoulder-width apart, handles parallel.
- The Burpee: Grip the dumbbells securely and jump or step back into a high-plank position.
- Chest to Floor: Lower your chest and thighs completely to the ground, holding onto the dumbbells, ensuring a full push-up/burpee motion.
- Rise and Jump: Push up, then immediately jump your feet forward to the outside of the dumbbells, landing in a low squat position.
- The Swing (Snatch): While keeping your back flat, explode up by driving your hips forward.
- Swing the dumbbells back between your legs and then forcefully overhead in one fluid motion, locking out your arms.
- Return: Control the dumbbells back down to your shoulders and then to the floor to begin the next repetition.
Technique that must be performed to count: Chest must touch ground on the down motion. Arms must be full y locked out overhead on the up motion.
# of repetitions before shooting: 3-10 depending on station time.
Casual division modifier: Lighter weight or Less Reps
Exercise equipment needed: x2 dumbbells.