Complete as many rounds as possible in 18 minutes:
20 Dumbbell Bench Press
10 Renegade DB Rows right arm
10 Renegade DB Rows left arm
20 Leg Lifts
50 Mt. Climbers
Complete as many rounds as possible in 18 minutes:
20 Dumbbell Bench Press
10 Renegade DB Rows right arm
10 Renegade DB Rows left arm
20 Leg Lifts
50 Mt. Climbers
Complete 50-40-30-20-10 reps of:
Alternating One Arm Dumbbell Swing
Alternating Dumbbell Lunge Steps
Straight Leg Sit Ups
Complete 10 rounds of:
30 Double Unders or 60 single Jump Rope
10 Dumbbell Front Squats
10 Dumbbell Bent Over Rows
*go to our facebook page for exercise pictures
Complete for time:
24-21-18-15-12-9-6-3 reps of:
Dumbbell Clean & Jerks
Burpees
Complete for time:
400 Meter Run
50 Body Squats
400 Meter Run
50 Push Ups
400 Meter Run
50 Sit Ups
400 Meter Run