Watch the warm up at the bottom of the post!

ZOOM Online Class 9:00am- https://zoom.us/j/215227487

Warm-Up
2-3 Sets
15 Knuckle DragsVideo
15 Glute Bridges Video
15 Air Squats

“Three-Peat”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Without Equipment

With a running clock
A. the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Stimulus
• Coupling lungers with a few of our dumbbell weightlifting movements
• We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
• If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
• On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
• Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
• Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
• Score will be 3 separate times.