Wednesday May 13, 2020

HOME GYM
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
A new round starts every 5 minutes in this interval workout (0-5-10-15)


Modifications
OVER-AND-BACK DUMBBELL HOPS
42 DUBS
42 Line Hops
42 Double Taps
42 Mountain Climbers (21 Each Leg)
65 Single Unders
THRUSTERS
12 Single Arm DBThrusters
12 Goblet Thrusters
12 Med Ball Squat Clean Thrusters
12 WB
12 Odd Object Thrusters
24 Jumping Air Squats
Barbell Thrusters (95/65)
CLEAN AND JERKS
Single Arm DB Clean and Jerks
Odd Object Clean and Jerks
Barbell Clean and Jerks (95/65)
DEVIL’S PRESS
Single Arm Devil’s Press
Burpee Box Jumps
Burpee Broad Jumps
Barbell Power Snatch (95/65)

Warm-UP
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats V