Name: Playbook - LIFT Fitness - 4.21 7 Minute Rounds
Uploaded: 2022-05-08T21:57:25.242Z
Duration: 45 min
Description: 4.21 7 Minute Rounds

Treadmill

Round 1

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Jump rope

- With dumbbells in your hands and your palms facing up
- Curl dumbbells toward shoulders
- Lower back down slow and controlled

Dumbbell bicep curls

Round 2

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Burpees

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Round 3

TRX push ups

TRX back fly

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

4.21 7 Minute Rounds

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