Equipment Needed: Light Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 615
Weights Used: 10lbs [4.5kg]
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Stiff Arm Twists
03 - S2S 1-2 Step-Over Squats
04 - Alt Cossack Threaders
05 - OH Rev Lunges
06 - Kang Squats

01 - S2S Squat Curls
02 - Alt Twist Press Drives
03 - Hi-Low Archer Pulls L
04 - Hi-Low Archer Pulls R
05 - Back Fly Step-Backs
06 - Rapid Bent Row Strikes
07 - Standing DB Chest Flys
08 - Standing Devil Press

09 - Dual Hold Quick Squats
10 - Dual Hold Curtsy-Squat-Lunge L
11 - FWD Drop-Pick Lunges L
12 - Dual Hold Curtsy-Squat-Lunge R
13 - FWD Drop-Pick Lunges R
14 - Rev Pull-Over Lunges
15 - RDL Clean Carry Side Lunge L
16 - RDL Clean Carry Side Lunge R

17 - Pull-Down Crunch Drives
18 - Cross-Press Drive Swings L
19 - Cross-Press Drive Swings R
20 - In & Out Oblique Drives L
21 - In & Out Oblique Drives R
22 - Dual Drive Core March
23 - Bat Swing Drive Twists L
24 - Bat Swing Drive Twists R

25 - Quick Front Lunge Curls
26 - Dual Tri-Extension March
27 - Balrog Jab Twists L
28 - Balrog Jab Twists R
29 - Criss-Cross Bent Back Rows
30 - Bent Back Flys
31 - Rapid ISO Snatches L
32 - Rapid ISO Snatches R

33 - Clean Squat Curls
34 - S2S Hi-Hold Squat Walks
35 - Side Drop Lunge Shuffle L
36 - L2R Cossack Drops L
37 - Side Drop Lunge Shuffle R
38 - L2R Cossack Drops R
39 - GRND Power Pass Squats
40 - DB Carry U-Squats

41 - S2S DB Press Shuffle Drives
42 - Front Pass Skater Shuffles
43 - Balance Curl-Drive Kick-Backs L
44 - Balance Curl-Drive Kick-Backs R
45 - OH High Core Mud Walks
46 - DB Relay Switches
47 - Offset V-Shuffles L
48 - Offset V-Shuffles R

FINISHER - S2S Row Fly Clean Squat Press

Cool-Down
01 - Jefferson CARs
02 - Modified Beast Threaders
05 - Alt Pin the Needle
03 - In & Out Lizard Openers L
04 - In & Out Lizard Openers R
06 - Alt Scorpions
07 - Seated Rev Shoulder Twists
08 - Glutes Stretch L
09 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea3e05095389d97d8ad0140c58a3796
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.