24 min dumbbell EMOM (Int/adv.)

A. Warm-up x 3 sets A1. Jump rope x 30 seconds A2. Plank hold x 30 seconds A3. 180 squat jumps x 30 seconds A4. Standing twists x 30 seconds *Rest 30 seconds B. 24 min EMOM (4 rounds) *each movement is 45 seconds of work / 15 seconds of rest B1. DB thrusters B2. Running man crunches B3. Single arm alternating devil’s press B4. Goblet reverse lunges B5. Dumbbell hang power cleans B6. Plank hold (try for light/moderate weight, 10-25# DBs) C. Cooldown Deep Stretch - Lower Body Routine x 2 Sets: C1. Couch Stretch x 90 sec/side C2. Brettzel Stretch x 60 sec/side C3. Seated Hamstring stretch x 60 sec C4. Frog Stretch x 60 sec