Ok, this one is pretty darn tough. I’m not going to sugar coat it for you. Pick some lighter dumbbells than you might usually use, or just get ready for a suffer fest. Enjoy! Increased fitness guaranteed!
All questions are good!
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Warm-Up
5 mins of running
2 easy rounds of:
20 walking lunges with twist at bottom
10 light kettlebell/dumbbell swings
20 arm circles forward
20 arm circles backward
Practice at least 3 devils presses and 5 DB squat cleans
Dumbbell Workout
4 rounds for time of:
4 devils presses with 50/35 DBs
30m farmers carry with 50/35 DBs
10 DB squat cleans with 50/35’s
30m farmers carry with 50/35 DBs
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Bodyweight Warm-Up
5 mins of running
2 easy rounds of:
20 walking lunges with twist at bottom
20 light hops on toes changing direction of toes as you hop
20 arm circles forward
20 arm circles backward
Adv Bodyweight
4 rounds for time of:
15 leg bridges
30m walking lunges
10 box/chair jumps/steps
30m walking lunges with arms overhead
Starter Bodyweight
4 rounds for time of:
8 leg bridges
30m walking lunges
10 box/chair jumps/steps
30m walking lunges with arms overhead
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Performance Warm-Up
Row 1000m
2 easy rounds of:
20 walking lunges (with twist stretching arms back and away from extended leg at bottom of lunge)
10 KB/DB swings
10 inch worms
Practice at least 3 devils presses and 5 DB squat cleans
Adv Performance
Same as dumbbell workout today