Day 34: Full Body METCON Workout with Dumbbells / HR12WEEK 4.0


Workout Breakdown: 0:00 Intro 0:40 Warm Up 4:00 Circuit One (40s work +20s rest x2 rounds) Skate + Press (R) Skate + Press (L) Lunge + Twist Swing + Switch Bear Plank Row Squat, Curl + Press Speed Ladder 18:10 Circuit Two (40s work +20s rest x2 rounds) Overhead Carry Lunge Deadlift + Row Push Up Climber Pull Over Crunch Skull Crush + Press Sumo Squat + Row Power Jack 32:10 AMRAP (5Min) Ski Hop Weighted Jack Cross Punch Burpee 37:40 Cool Down & Stretch




 

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