Using heavy dumbbells complete the following for 5 rounds (time tap 15 minutes).
8 Chin Ups
8 burpees (any modification)
8 DB Push Press
Immediately into: 50 lateral hops off bench
Finisher:
30-20-10
Chest Press with Dumbbells
Heavy Bench Row with Dumbbell (half reps on each side)
Weight suggestion:
M: 25-35#+ Set DBS
W: 15-30#+ Set DBS
Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.
MIN 1: Deadlift to Upright Row
MIN 2: Box Jump Step Overs
MIN 3: Overhead Walking Lunges
MIN 4: Runner Row (30 seconds on ea)
MIN 5: Bear Crawl (forward and back)
Weight suggestion:
M: 2...
Using medium-heavy dumbbells complete the following 10 minute AMRAP’s
10 MIN AMRAP:
10 Squat Curl to Press
10 Split Squats off Bench (10 on each)
10 Step Up to Upright Row (10 on each)
10 MIN AMRAP:
10 Plank Row (bench)
10 Tricep Dips
10 Bicep Curls
10 Oblique Twists
Weight suggesti...
Using one heavy dumbbell complete the following all on one side, then repeat on other side.
After complete both sides that equals one round. Complete 4-5 rounds total.
10 Single Arm Squat to Push Press
10 Sumo to Upright Row
10 Side Standing Crunch
10 DB Swings
5 One Arm Burpees
Weigh...