THIS IS AN HOUR FORMAT. TO DO A 55 MIN FORMAT YOU CAN EXCLUDE DRILL #1

8 MIN WARM UP

3 MIN SET - AMRAP ON EXERCISES GIVEN
1 MIN CORE
1 MIN RECOVER

1. 30 BANDED BICYCLE / 3 SUPERMAN TO PUSHUP / CORE: EXTERNAL ROTATED FULL SIT UP REACH

2. 5 BANDED CURL SQUAT / 5 DUMBBELL THRUSTER / CORE: SINGLE LEG V UP

3. 5 DUMBBELL WIDE STANCE HINGE TO HIGH PULL / 5 1/2 BURPEE DEFICIT PUSH UP / CORE: FULL V UP

4. 5 DUMBBELL DEAD SUMO SQUAT / 10 BODYWEIGHT ALTERNATING JUMP SPLIT SQUAT / CORE: FULL SIT UP

5. 5 DUMBBELL CHOP / 5 OVERHEAD CARRY **ALTERNATE SIDES** / LOW PLANK KNEE TAPS

6. 3 DUMBBELL FROG SQUAT INTERNALLY ROTATED BICEPS CURL / 3 BODY WEIGHT FROG JUMP / 3 DUMBBELL DEVIL PRESS / 3 BODYWEIGHT FROG JUMP / CORE: NEUTRAL SPINE PLANK KNEE TO FOREARM TAPS

7. LIGHTEST DUMBBELLS 1 MIN FRONT RAISE, LATERAL RAISE, HIGH PULL, REVERSE CURL OVERHEAD PRESS / 30 SECONDS STAND ON ONE FOOT ALTERNATE EXTERNALLY ROTATED CURLS / 30 SECONDS HINGE TRICEP EXTENSION / 30 SECONDS STAND ON ONE LEG ALT FRONT BICEPS CURLS / 30 SECONDS OVERHEAD TRICEPS EXTENSION WITH ALTERNATING KNEE DRIVE / CORE: DUMBBELLS RUSSIAN TWIST

8. 5 HEAVY DUMBBELLS WOODPECKER RDL / 5 FULL CLIMBERS **ALTERNATE SIDES / CORE: SUPERMAN HOLD, LEGS UP AND DOWN

9. 5 MEDIUM DUMBBELL PREACHER CURL / 5 TWO HANDED UPPERCUT **ALTERNATE SIDES** / CORE: NARROW DOWN DOG LATERAL LEG LIFTS

10. MEDIUM OR HEAVY DUMBBELL 5 SUPINE SINGLE LEG BOOTY POP WITH SINGLE ARM PRESS / DB LAT PULLOVER SINGLE LEG REVERSE CRUNCH **ALTERNATE SIDES** CORE: HOLLOW BODY HOLD (IF HAVE TIME)

STRETCH