Using heavy dumbbells, complete 8 rounds of the following as fast as possible with good form. It’s 8 rounds today or 20 minutes, whatever comes first.
Elevated Deadlift x 10 reps (on each leg)
Elevated Bridges x 20 reps
Bench Step Ups x 10 reps (on each leg)
Bodyweight Jumping Lunges x 10 (on each leg)
Devli Press x 10 reps
Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS
Using medium-heavy dumbbells complete 5 rounds of the following. 15 minute time cap.
10 Pullup
10 Box Jump to Burpee
10 Push Press
25 Plank jacks
Finisher:
50 Reps Band Pull Aparts
25 Pike Pushups
25 bent rows with band
Weight suggestion:
M: 15-25#+ Set DBS
W: 10-20#+ Set DBS
Using medium-heavy dumbbells complete the following exercises for 3 rounds total.
Plank Row to Bear Squat (2 row + 1 squat = 1 Rep) x 8 Reps
Chest Press x 16 Reps
Lat Pullover to Sit Up x 16 Reps
Using heavy dumbbells complete the following exercises for 3 rounds total.
Step Up x 16 Reps
Jum...
Using medium-heavy dumbbells complete the following exercises for 4 rounds total.
MINUTE 1: Sump to Upright Row
MINUTE 2: Deadlift
MINUTE 3: Lat Pullover to Bridge
MINUTE 4: Side Lying Hip Raise (30 seconds on each)
MINUTE 5: Hindu Pushups
MINUTE 6: Mountain Climber 30 seconds/Rest 30 second...