On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil's Press
On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devil's Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 Thrusters
Notes:
A new round starts every 5 minutes in this interval workout (0-5-10-15).
You'll quickly work through the stations listed and rest with whatever time remains until the next round begins.
We're looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover.
The order of the dumbbell movements flip flops in rounds 3 and 4.
MODIFICATIONS
OVER-AND-BACK DUMBBELL HOPS
42 Double Unders
42 Line Hops
42 Double Taps
42 Mountain Climbers (21 Each Leg)
65 Single Unders
THRUSTERS
12 Single Arm Dumbbell Thrusters
12 Goblet Thrusters
12 Odd Object Thrusters
24 Jumping Air Squats
CLEAN AND JERKS
Single Arm Dumbbell Clean and Jerks
Odd Object Clean and Jerks
DEVIL'S PRESS
Single Arm Devil's Press
ID for Zoom Classes at 9am and 5:00pm:
9:00am: 492-798-584
5:00pm: 166-600-560