# Dumbbells

## Warm up

- 1 × 10 Head Rolls
- 1 × 10 Arm Circles (ea. Direction)
- 1 × 10 Upper Body Rotations
- 1 × 10 Hip Circles
- 1 × 10 Cossack Squat
- 1 × 10 Front/back Leg Swings
- 1 × 10 Knee Circles
- 1 × 10 Ankle Circle
- 1 × 10 Down Dog-up Dog
- 1 × 10 Lizard Lunge Twist Reach
- 1 × 60s Plank
- 1 × 30s Side Plank Left
- 1 × 30s Side Plank Right
- 1 × 10 Hip Bridges
- 1 × 20 Running In Place
- 1 × 15 Jumping Jacks
- 1 × 15 Squat Jump
- 1 × 15 Side To Side Jumps

## Workout

- 1 × 3-8 Dumbbell Cleans
- 1 × 3-8 Push Press
- 1 × 3-8 Front Squat
- 1 × 3-8 Dumbbell Cleans
- 1 × 3-8 Push Press
- 1 × 3-8 Front Squat
- 1 × 3-8 Dumbbell Cleans
- 1 × 3-8 Push Press
- 1 × 3-8 Front Squat
- 1 × 5-10 Crush Press
- 1 × 5-10 Row (Bent-Over) - Barbell
- 1 × 5-10 Reverse Lunge Left
- 1 × 5-10 Reverse Lunge Right
- 1 × 5-10 Crush Press
- 1 × 5-10 Row (Bent-Over) - Barbell
- 1 × 5-10 Reverse Lunge Left
- 1 × 5-10 Reverse Lunge Right
- 1 × 5-10 Crush Press
- 1 × 5-10 Row (Bent-Over) - Barbell
- 1 × 5-10 Reverse Lunge Left
- 1 × 5-10 Reverse Lunge Right
- 1 × 5-10 Crush Press
- 1 × 5-10 Bent Over Row
- 1 × 5-10 Reverse Lunge Left
- 1 × 5-10 Reverse Lunge Right
- 1 × 5-10 Crush Press
- 1 × 5-10 Bent Over Row
- 1 × 5-10 Reverse Lunge Left
- 1 × 5-10 Reverse Lunge Right
- 1 × 5-10 Dumbbell Snatch Ea. Side
- 1 × 30-60s Farmers Carry
- 1 × 5-10 Get Up Sit Ups Ea. Side
- 1 × 5-10 Renegade Row
- 1 × 5-10 Dumbbell Snatch Ea. Side
- 1 × 30-60s Farmers Carry
- 1 × 5-10 Get Up Sit Ups Ea. Side
- 1 × 5-10 Renegade Row
- 1 × 5-10 Split Stance Alternating Hammer Curls
- 1 × 5-10 Split Stance Alternating Shoulder Press
- 1 × 10-20 Split Switch
- 1 × 5-10 Squat Curl To Press
- 1 × 5-10 Split Stance Alternating Hammer Curls
- 1 × 5-10 Split Stance Alternating Shoulder Press
- 1 × 10-20 Split Switch
- 1 × 5-10 Squat Curl To Press