Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 554

Workout Breakdown:

Warm-up

Circuit 01: (2x)
01 - Squat Clean Press
02 - Switch Drop Jack Squats
03 - Dbl Push Thrusts
04 - Renegade Rows

Circuit 02: (2x)
05 - Power Squat Press
06 - Bullet Lunges
07 - Landmine Switch Grabs
08 - Push-Pike Pop-Ups

Circuit 03: (2x)
09 - High Pull Curls
10 - Side Drop Burpees L/R
11 - OH Stack Squats
12 - DB Flutter Kicks

Circuit 04: (2x)
13 - Dbl Thrusters
14 - Halo Lunge Hops
15 - Alt Lunge-Mowers
16 - Wide DB Push-ups

Circuit 05: (2x)
17 - Alt DB Floor Snatch
18 - 180 Sumo Pulse Squats
19 - Side Back Drive Passes L/R
20 - 4x Push Climbers

Circuit 06: (2x)
21 - In & Out Liberty Swings L/R
22 - Negative Squat Hops
23 - Detonation Push-ups
24 - Push-up Threaders

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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