Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 424
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - Hinge Twist Reach
03 - Jumping Jacks
04 - Matrix Sweeps
05 - Walkouts
06 - Kick-Through Threaders

01 - Devil Press Burpees
02 - Pendulum Ab Swings L
03 - Pendulum Ab Swings R
04 - Elevated Dbl Push Thrusts
05 - ISO Table Twist Press L
06 - ISO Table Twist Press R
07 - Jack Press Core Twists
08 - ISO Locked Balance Curl Press L
09 - ISO Locked Balance Curl Press R
10 - Kneeling Row Hops
11 - Tucked In Crunch
12 - OH Russian Press-Pass
13 - Lying Turkish Sit-ups L
14 - Turkish Get-Ups L
15 - Lying Turkish Sit-ups R
16 - Turkish Get-Ups R
17 - W-Raise Steps
18 - Criss-Cross Bent Back Rows
19 - Renegade Drag Crawls
20 - Power Chest Press Thrusts
21 - Kneeling Power Lunge Cleans L
22 - Kneeling Power Lunge Cleans R
23 - Alt Barn Press Drives
24 - S2S Climber Crawls

Cool-Down
01 - In & Out T-Spine Flex
02 - Shoulder Stretch L/R
03 - Windmill Twists
04 - Alt Pin the Needle
05 - Alt Side Stretch
06 - Scorpion L
07 - Scorpion R

My HR stats: https://flow.polar.com/shared2/7e98ad8501c04cc878c9e7b82c6ec7b9
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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.