Equipment:
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Set of Yoga Blocks or Parallettes
Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb
Routine:
8+8 Hang Snatch to Reverse Lunge
10+10 Farmer's Press
12 Sumo Squats
5+5 Bias Push-ups
6+6 Single Arm Rack Pause Squat (23X0)
10 Sec L-sit Hold
5-Min
5+5 Thrusters
5 Push-ups
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