Bonus Workout


15-12-9-6 Rep Rounds for time of:

  • Dumbell Thrusters
  • Pushups

Dumbell Thrusters

  • Place the dumbells in your hands and lift them until they are resting on your shoulders.
  • Complete a full squat with the dumbells on your shoulders.
  • On the way out of the squat, push the dumbells over your head until you are standing upright.

Pushup…start in the plank position and lower your entire body to the floor, then push back up to the plank position.  Pushups can be scaled (made easier) if necessary by dropping to the knees to shorten the plank position or done standing with hands on a box or on a wall with the feet at a slight angle.

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