Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 832
Weights Used: 20-25lbs [9-11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Windmill Steps
02 - 1-2 Step-Over Squats
03 - Hi-Low Hinge Reaches
04 - S2S Cossack Threaders
05 - Pot Stirs L
06 - Pot Stirs R

01 - RDL Clean Squat Press
02 - Standing Piston Press
03 - Lateral Lunge Rows L
04 - Lateral Lunge Rows R
05 - Plank to Bear Rows
06 - Power Chest Press Thrusts
07 - Decline Chest Flys
07 - Alt Seated Split Clean Press
09 - Kneeling Power Lunge Cleans L
10 - ISO Glutes Pull-Overs L
11 - Kneeling Power Lunge Cleans R
12 - ISO Glutes Pull-Overs R
13 - Alt DB Floor Snatch
14 - Hi-Low Squat Curl Lifts
15 - Alt Arnold Thrusters
16 - F2B Lunge Curls L
17 - Dual Balance Ham Drives L
18 - F2B Lunge Curls R
19 - Dual Balance Ham Drives R
20 - Rev Pull-Over Lunges
21 - S2S Dbl U-Squats
22 - RDL Mud Walks L
23 - RDL Mud Walks R
24 - Good Mornings
25 - Side/Turn Carry Lunges L
26 - Side/Turn Carry Lunges R
27 - Dbl Curl Stack Squats
28 - Glutes Stabbers
29 - Hip Thrust Rockers
30 - DB Hollow Crunch Drives
31 - ISO Kneeling Golfer Swings L
32 - ISO Kneeling Golfer Swings R
33 - Dbl Lunge Row Press L
34 - Dbl Lunge Row Press R
35 - DB Squat Ham Lifts
36 - S2S Squat Walk Press
37 - RDL Crosses
38 - Alt DB Plank Threaders
39 - Decline Crybaby Press
40 - DB Pull-Overs
41 - Kneeling Rainbow Trunk Twists
42 - Alt Stack Raise Twist Holds
43 - S2S Arnold Press Steps
44 - Alt Squat Row Lifts
45 - Alt DB Floor Pulls
46 - Alt Curtsy Back Lunges
47 - Hammer Curl Press
48 - Chainsaw Rows L
49 - Chainsaw Rows R
50 - Low Halo Squats
51 - DB Oblique Drives L
52 - DB Oblique Drives R
53 - Cross-Clean Step-Backs
54 - DB Thruster Driver Pull-Downs

Cool-Down
01 - Sunrise Squats
02 - Spinal Flow
03 - Lizard Openers L
04 - Lizard Openers R
05 - Alt Pin The Needle
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e9adce16cc29699cbe68d434157634b
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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.