Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 689
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Dbl Jump Jabs
02 - Diver Squats
03 - S2S Wall Push Twists
04 - Windmill Sweeps
05 - Walkouts
06 - Beast Mode Threaders

01 - Jack Press Core Twists
02 - Jack Press Core Twists
03 - Halo Lunge Hops
04 - Jack Press Core Twists
05 - Halo Lunge Hops
06 - DB Trunk Twist Drives
07 - Alt Thruster Twists
08 - Alt Thruster Twists
09 - Dbl Rev Lunge Curls
10 - Alt Thruster Twists
11 - Dbl Rev Lunge Curls
12 - Criss-Cross Bent Back Rows
13 - Alt Barn Press Drives
14 - Alt Barn Press Drives
15 - Pike-Back Push-ups
16 - Alt Barn Press Drives
17 - Pike-Back Push-ups
18 - DB Elevated Climbers
19 - Farmer Sprints
20 - Farmer Sprints
21 - S2S Squat Cleans
22 - Farmer Sprints
23 - S2S Squat Cleans
24 - OH Mud Walks
25 - Dbl Back Fly Curls
26 - Dbl Back Fly Curls
27 - Negative Squat Hops
28 - Dbl Back Fly Curls
29 - Negative Squat Hops
30 - S2S Ladder Pause Sprints
31 - Mechanic Squat Press
32 - Mechanic Squat Press
33 - Dbl Swing Knee Holds
34 - Mechanic Squat Press
35 - Dbl Swing Knee Holds
36 - Alt RDL Crosses
37 - Pick-Up Squats
38 - Pick-Up Squats
39 - DB Elevated Push-ups
40 - Pick-Up Squats
41 - DB Elevated Push-ups
42 - Renegade Rows
43 - Alt Piston Curl Drop Squats
44 - Alt Piston Curl Drop Squats
45 - Dual Cleans
46 - Alt Piston Curl Drop Squats
47 - Dual Cleans
48 - RDL Pulse Press
49 - Alt DB Floor Snatch
50 - Alt DB Floor Snatch
51 - Alt Hands and Feet Taps
52 - Alt DB Floor Snatch
53 - Alt Hands and Feet Taps
54 - S2S Switch Pick Hustle Drops

Cool-Down
01 - Hug & Love Raises
02 - Jefferson CARs
03 - Up-Down Dogs
04 - World's Best Stretch L
05 - World's Best Stretch R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e94e4f0a185bed3ba357ddaaa8e45c0
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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.