This is a 30 second work/ 20 second recovery for 4 rounds with NO REST
- DB Single Arm Power Squat Clean Thruster
- Staggered Stance Single Side DB Rows
- DB Single Arm Floor Press
- DB Snatch (from floor)
Rest 1:30 minutes…Then
- Dynamax Over the Head lateral Double Hop
- Dynamax Double Arm Umpas
- Dynamax Squat Thrusts w/jump
- Dynamax (hug) Sit-ups
Dyna over the head is performed with the ball on one side, grab ball switch to the other side going over the top of the head – hop over the ball side to side and then repeat to the opposite side.
Dyna double arm umpas is performed while lying on the floor with ball at chest – reach to one side diagonally over head while bridging the hips. Repeat to other side.
Dyna Sit-ups are performed with arms around ball at chest level and sit – upright – repeat