Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 535

Metcon Workout Breakdown:

Warm-up

01 - Hero Tap Burpees L
02 - Switch Drop Squats
03 - Hero Tap Burpees R
04 - S2S Press Jack Hustles
05 - Twist Lunge Snatch L
06 - Push-up Flings
07 - Twist Lunge Snatch R
08 - Row Low Squat Curls
09 - F2B Tap Squat Sprint-Backs
10 - Rev Lunge Curl Hops
11 - S2S Pump Squat Hops
12 - Dbl Pike Push-Backs
13 - Plank Jack Pull-Overs
14 - Dbl Swing Press
15 - Halo Lunge Hops
16 - ISO Balance Hams L
17 - Side Lunge Drive Hops L
18 - Swing Switch Burpees
19 - ISO Balance Hams R
20 - Side Lunge Drive Hops R
21 - Kneeling Row Hops
22 - Kneeling Circle Curl Thrusts
23 - Threader Push-ups
24 - Bloodhound Lunges
25 - RDL Pulse Press
26 - Wheelbarrow Hop Push
27 - ISO DB Swings
28 - Back Fly RDLs
29 - Negative Squat Hops
30 - Alt DB Floor Snatch
31 - DB In & Out Ladder Steps
32 - Traveling Climbers

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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