Estimated Calories Burned:
322-639

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - (30) Thrusters (2x 25lbs/11.3kg)
02 - (60) Push Thrust Push Curls (2x 25lbs/11.3kg)
03 - (90) Rev Lunge Deadlifts (2x 35lbs/15.9kg)

04 - (30) 180 Pulse Twist Squats (2x 30lbs/13.6kg)
05 - (60) ISO Swing Switch Burpee (25lbs/11.3kg)
06 - (90) DB Bridge Press (2x 50lbs/22.7kg)

07 - (30) Weed Puller Taps
08 - (60) S2S Squat Curl Burpees (2x 25lbs/11.3kg)
09 - (90) Back Fly Deadlifts (2x 25lbs/11.3kg)

10 - (30) Bullet Lunges (35lbs/15.9kg)
11 - (60) Dbl Curl Hold Stacks (2x 25lbs/11.3kg)
12 - (90) DB Hip Thrust Openers (85lbs/38.6kg)

13 - (30) Dual Hang Snatch (2x 25lbs/11.3kg)
14 - (60) Side Lunge Passes (35lbs/15.9kg)
15 - (90) Ladder Push Squats (2x 25lbs/11.3kg)

16 - (30) Switch Drop Squats (35lbs/15.9kg)
17 - (60) Devil Press (2x 25lbs/11.3kg)
18 - (90) ISO Balance Hams L/R (50lbs/22.7kg)

19 - (30) HEAVY ISO DB Swings (35lbs/15.9kg)
20 - (60) Downward Geckos
21 - (90) Hip Thrust Ladder Holds (85lbs/38.6kg)

22 - (30) Hi-Low Squat Drops (35lbs/15.9kg)
23 - (60) Back Fly Pres (2x 25lbs/11.3kg)
24 - (90) ISO Clean Lunge L/R (25lbs/11.3kg)

25 - (30) Power Press Squats (30lbs/13.6kg)
26 - (60) Renegade Row Thrusts (2x 25lbs/11.3kg)
27 - (90) Close Twist Chest Press (2x 35lbs/15.9kg)

28 - (30) Tri Switch Rows (50lbs/22.7kg)
29 - (60) Mechanic Squats (2x 25lbs/11.3kg)
30 - (90) T-Crawls

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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