WORKOUT ⬇️

Power:
1️⃣ Hang clean (heavy) 5x5
2️⃣ Push press (same wt) 5x5
3️⃣ Front Rack Squat 5x5
(Rest <60 sec between rounds)
Don’t drop weights till end of all 3!!

Strength:
1️⃣ Incline DB press 4x12
2️⃣ Bent over row 4x10
3️⃣ DB Drop Lunge 4x10 each

Core/ Conditioning:
1️⃣ DB Snatch 2x10 each
2️⃣ Single Suitcase March 2x20 (per arm)
3️⃣ Half Get ups 2x8 each
4️⃣ Bird dog row 2x10 each

Finisher (if you’re feeling it):
1️⃣ Split stance curl/ overhead press
( You’ll do 10 curls with one leg forward/ switch legs and complete 10 presses) 2 sets.

Dumbbell Hang Clean

Dumbbell Push Press

Front Rack Squat

Power

Incline DB Press

Bent over row

Drop lunge

Strength

Single arm snatch

Single arm Suitcase carry

Half get ups

Bird dog row

Core/ Conditioning

Split stance curl

Split stance OHP

Finisher

DUMBBELL- FULL BODY
45 min

FULL BODY
40 min.

DUMBBELL- FULL BODY 45 min

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