Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Dumbbell Shoulder Press
1×15
4×8
1×15
rest 4 min
Stamina – Every 2 min for 10 min, perform the combo below as fast as possible
10 hang cleans
10 shoulder to over head
10 burpee over bar
- guys use 115lbs and girls use 75lbs
- on 0:00 do the list as fast as possible (try to go without dropping the bar)
- rest until 2:00 then do your second set, total of 5 sets
rest 5 min
Core – dumbbell snatch windmills
3×10 (each side)
- do a dumbbell snatch from the ground then right into a windmill for 1 rep
- do it as 5 left, 5 right, 5 left 5 right for one set
- choose a dumbbell from 15-30lbs
