A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches
B.
On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans
C.
On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
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(No Equipment Version) A.
On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead
B.
On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups
C.
On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters
*Odd-Object= backpacks, duffle bags, weighted balls, water jugs, etc.