EQUIPMENT: 1 Heavy Dumbbell (DB), 1 Medium Dumbbell, Mat
WARM-UP:
30-20-10 x
*Jumping Jack
*Plank Jack
30-20-10 x
*Hollow Body Rock
*Prone Arch Rock
“Top to Bottom/ Bottom to Top:” (watch clock; no need for GymBoss)
*Rnds 1 & 3: TtoB (in order, exercises 1-2-3); Rnds 2 & 4: BtoT (reverse order 3-2-1)
**uneven weights - odd rounds heavy in right; even rounds heavy in left**
4 Rounds - (1 min. ea. exercise; 30 sec. Rest b/w rounds)(14 min. total)
1) Fwd. Lunge Thruster (palms face forward)
2) DB Squat Clean + Press (palms face inward)
3) DB Push-Up + 2x Lateral Plank Step (alt. direction of steps ea. rep)
REST and SWITCH DBs (30 sec. b/w rounds)
4 Rounds - (1 min. ea. exercise; 30 sec. Rest b/w rounds)(14 min. total)
1) Double-Arm DB Snatch
2) DB Burpee-Deadlift Jump (DBs hang down at sides, never go OH)
3) Bicep Switch Lunge + Kick (biceps engaged, elbows bent 90 degrees)
REST and SWITCH DBs (30 sec. b/w rounds)
4 Rounds - (1 min. ea. exercise; 30 sec. Rest b/w rounds)(14 min. total)
1) DB Deadlift + Around-the-World (lateral arm raise)
2) Pike Plank + alt. Triceps Row-Extend (challenge: add Pike Push-Up)
3) Stiff Leg Deadlift High Pull (challenge: 30 sec. ea. x Single-Leg)
REST and SWITCH DBs (30 sec. b/w rounds)
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