Compete
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 35/50 M25/40
*Score = Time it takes to complete the workout
Train
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 35/50 M25/40
*Score = Time it takes to complete the workout
Sweat
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 20/35 M15/30
*Score = Time it takes to complete the workout
AFTER PARTY
3×3 Front Squat
After every set for quality. . .
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank
AT HOME:
3 Rounds:
45 Air Squats
15 HSPU or Hand Release Push Ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 HSPU or Hand Release Push Ups
