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3 Rounds of each Station (3:00 On, :45 Off) Complete as many rounds as possible during each 3:00 minute interval. Rest :45 seconds and perform the same format for station 2. Repeat this process until you complete 3 rounds of each station. Station 1: 0:00 Split Jump 8 per leg 0:06 Chair Dip 12 Station 2: 0:21 Cossack Squat 8 per leg Lateral Jump 20 (over any object ~ 6 inches off the ground, ex. dumbbell, pillow, duffle bag)

Every Minute Switch Stations x 5 Set 1. Row: Target is 300+ Watts/20+ Calories for Men, 200+/18+ Calories for Women 2. Burpee: The goal is to complete a consistent set of burpees for all 5 rounds, we were able to maintain 20 burpees for our 5 rounds. 3. Hang Power Clean: Reps are ascending, warm-up and commit to a weight that is challenging for a set of 15 reps, but achievable. You will get :30+ seconds of rest during the first two rounds, but you will appreciate it as the workout progresses onward. 4. Farmer Walk: This station is intended to be strenuous but an opportunity for you to recover yourself enough to work hard through the next three movements. Select a weight that is appropriate for the intended feel.

Home full body workout with dumbbells

At home full body workout with dumbbells.