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All you need is a good set of dumbbells of varying weights (light to heavy) and when suggested, a jump rope, any cardio machine, or the ability to do something with high intensity like high knees, step-ups, sprinting, etc.

You may modify the workouts to your caliber of expertise and fitness level.

You may choose to do:

  • 1-2 sets – Beginner Level
  • 3-4 sets – Intermediate Level
  • All sets – Advanced Level

For added burn do 30 mins of AM Fasted Cardio and PM Dumbbell Workouts or vice versa. Some may choose to combine them in the same session. If so, add the cardio portion AFTER the workout.

The Exercises

8 MIN. AMRAP:
8 Alternating DB Snatches 50/35lb
8 Burpees
8 Cal Assault Bike OR Elliptical Turned Way Up

Move immediately into:

8 MIN. AMRAP:
8 DB Power Cleans 50/35lb
8 Burpees
8 Cal Ski Erg or Rower Machine

Move immediately into:

8 MIN. AMRAP:
8 DB Thrusters 50/35lb
8 Burpees
8 Cal Row

Rest 5 min.

7 MIN. AMRAP:
5 Barbell Sit-Ups
10 Barbell Reverse Sit-Ups

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

And as always, have fun, work hard, and stay shredded!

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