Name: Playbook - Richard Sopinanukul - Duel Dumbbells
Uploaded: 2023-03-31T01:27:46.944Z
Duration: 60 min
Description: Duel Dumbbells

Michelle

Warmup
100 DBL Unders 
Or
300 SGL Unders
——————————
Conditioning
4 Rounds
12 Push-ups 
24 Alt V-Ups
12 Shoulder Taps
——————————
Metcon 
5 rounds for time 
20 Deadlifts 
20 Hang Power Cleans
20 Thrusters

- Jump rope with rope passing under your feet twice with each jump

Jump Rope - Double unders

- Skip rope with rope passing under your feet once each jump

Jump Rope - Single Unders

Warmup

Conditioning
4 Rounds
12 Push-ups 
24 Alt V-Ups
12 Shoulder Taps

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Lift right leg up and touch your toe with your left hand.
- Repeat on the other side.
- Keep core tight.

Bodyweight - Alternating V-ups

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Bodyweight-Shoulder taps

Conditioning

Metcon 
5 rounds for time 
20 Deadlifts 
20 Hang Power Cleans
20 Thrusters 

RX: 2x 50/35 Dumbbells 

* if you are scaling this workout find a pair of dumbbells that can create an intense feeling but will allow you to complete the five rounds.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell - deadlifts

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders

Dumbbell - hang power cleans (pair)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Duel Dumbbells

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