WARM UP

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

CIRCUIT 1

3x10 Dumbbell Bench Press

3x12 (Total) Dumbbell Renegade Rows

CIRCUIT 2

3x12 Dumbbell Reverse Flies

3x10/Side Contralateral Single Arm Staggered Stance Dumbbell Bent Over Rows

3x00:30 Hollow Hold

CIRCUIT 3

Alternating EMOM: 15 Minutes

Minutes 1/4/7/10/13: 10 (Total) Dumbbell Billy Bobs (#30/20)

Minutes 2/5/8/11/14: 20 (Total) Lateral Hops over Dumbbell

Minutes 3/6/9/12/15: 30 (Total) Mountain Climbers

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

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

Billy Bobs

Mountain Climbers

Lateral Hops over Dumbbell