WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x12 (Total) Dumbbell Alternating Bench Press

3x50ft Dumbbell Farmer Carry Walking Lunge

CIRCUIT 2

3x8/Arm Single Arm Dumbbell Thruster

3x15/Side Forearm Side Plank Rotations

CIRCUIT 3

3 Rounds for Time

10 Burpees over the Dumbbell

20 (Total) Dumbbell Straight Leg Twists (#30/20)

10 (Total) Dumbbell Renegade Rows (#30/20)

20 Dumbbell Skier Swings (#30/20)

Notes:

  • Complete the specified number of reps of each movement in the order listed and then return back to the top. Complete a total of 3 rounds

  • Suggested weight written as (Male/Female) - Adjust load as needed

Burpees over the Dumbbell

Weighted Straight Leg Twists

Renegade Rows

Skier Swings