Equipment Needed: Dumbbells, Wall, Elevation, Mat
Level: Advanced
Calories Burned: 421
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - S2S Squats
03 - OH Side Lunge Taps
04 - S2S Hurdle Steps
05 - Kang Squats
06 - Beastmode Threaders

01 - Hi-Low Goblet Squats
02 - S2S Walking Goblet Squats
03 - Lateral Lunges L
04 - Lateral Lunges R
05 - Elevated Heel Squats
06 - Elevated Rev Lunges L
07 - Elevated Rev Lunges R
08 - Heavy RDLs
09 - Hams Lift Burpees
10 - ISO Plates Elevated Calves L
11 - ISO Plates Elevated Calves R
12 - Squat Wide Side Lunge L
13 - Squat Wide Side Lunge R
14 - Side Lunge Pass
15 - Side Drop Burpees L
16 - Side Drop Burpees R
17 - Alt Rev Lunges
18 - ISO Half Kneeling Squats L
19 - ISO Half Kneeling Squats R
20 - Wall Balance Hams L
21 - Wall Balance Hams R
22 - RDL Crosses
23 - Farmer Walks
24 - DB Wall Sits

Cool-Down
01 - Sunrise To Pancake
02 - Winding Cat Cow
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R

My HR stats: https://flow.polar.com/shared2/7e977b06bbaa76372d0e9a0b946b78c0
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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.