Warm up: 3 rounds of : (1 min of general movement (jog, bike, jump rope), 5 squats, 10 scorpions, 20 bird dogs)
Main deal:
4 rounds of:
12 DB deadlift
10 DB Hang Power Clean
8 DB Push Press
Run 400 m (or 2-2:30 min of choice cardio)
12 DB deadlift
10 DB Hang Power Clean
8 DB Push Press
2 min rest (between rounds)
Choose a weight that is doable for you. Men: 30-45# DBs and Women: 20-35# DBs – Choose what works for YOU!
DFD Wellness 