Conditioning Workout 4

Time: 1 hour, (if only 3 minutes rest is taken between sets) allowing for warm up and cool down

Equipment: 2 Medium Dumbbells

Difficulty: Hard*

Warm-Up: 5 minutes As Many Rounds As Possible (AMRAP)

Jumping Jacks x 30 reps

Windmills x 20

Prison Squats x 10

Mountain Climbers x 20

Push ups x 10

Rest: 3 minutes

Round 1: 2 Medium Dumbbells, 7 minutes AMRAP

DB Lunges x 10 reps, 5/side

DB OHP x 10

DB Upright Row x 10

Russian Twist x 10

Rest: 3 minutes

Round 2: 2 Medium Dumbbells, 7 minutes AMRAP

DB Romanian x 20 reps, 10/side

DB Bent Rows x 20, 10/side

Push up x 10

Leg Lifts x 10

Rest: 3 minutes

Round 3: 2 Medium Dumbbell, 7 minutes AMRAP

DB Thruster x 10

Punch tha Sky x 20, 10/side

Barbarian Rows x 20

V ups x 10

Rest: 3 minutes

Round 4: Body Weight, 7 minutes AMRAP

Jump Lunges x 20 reps, 10/side

T-Push ups x 10, 5/side

Prone Cobras x 10

Bicycles x 20 fast ct