Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 539
Weights Used: 20lbs [9kg]
Intervals: 30/30 A+B+C

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - S2S Diver Press Squats
03 - Standing Twists
04 - Cossack Threaders
05 - Walkouts
06 - Plank Threader Step-Outs

01 - Power Arnold Press Curtsy
02 - Power Arnold Press Curtsy
03 - S2S Squat Pulse Cleans
04 - Power Arnold Press Curtsy
05 - S2S Squat Pulse Cleans
06 - L2R Cossack Drops

07 - RDL Clean Squat Press
08 - RDL Clean Squat Press
09 - Criss-Cross Bent Row Lifts
10 - RDL Clean Squat Press
11 - Criss-Cross Bent Row Lifts
12 - Alt GRND Step-Back Squats

13 - Dual Hi-Low Swing Rev Lunges
14 - Dual Hi-Low Swing Rev Lunges
15 - Push Thrust 1-2 Drives
16 - Dual Hi-Low Swing Rev Lunges
17 - Push Thrust 1-2 Drives
18 - Alt Plank Row Threaders

19 - Dual Pulse Squat Curtsy
20 - Dual Pulse Squat Curtsy
21 - DB Curl Press Drives
22 - Dual Pulse Squat Curtsy
23 - DB Curl Press Drives
24 - S2S Hi-Hold RDL Side Lunges

25 - RDL Hi-Heel Squats
26 - RDL Hi-Heel Squats
27 - Bent Row Flys
28 - RDL Hi-Heel Squats
29 - Bent Row Flys
30 - Dbl Pike-Back Push-Ups

31 - Swing Clean Carry Lunges
32 - Swing Clean Carry Lunges
33 - S2S W-Raise Press Steps
34 - Swing Clean Carry Lunges
35 - S2S W-Raise Press Steps
36 - S2S DB Floor Snatch Shuffle

Cool-Down
01 - 3-Legged Beast L
02 - 3-Legged Beast R
03 - Circular Cat Cow
03 - Alt Pin The Needle
05 - Rev Table Rocks
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9a6c911de4842b761b311f4784a4c7
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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.